A recent small, lab-based study published in the International Journal of Cancer suggests that even brief bursts of intense exercise may help slow the progression of cancer cells and support broader cancer-prevention strategies.

While physical activity has long been associated with a reduced risk of several cancers, this research goes a step further by examining the cellular and molecular mechanisms behind that benefit.

Researchers recruited 30 men and women aged 50 to 78 who were classified as overweight or obese. Participants completed a vigorous cycling test lasting roughly 10 minutes.

Blood samples collected immediately afterward revealed significant biological changes, offering insight into how short, high-intensity exercise may influence cancer-related processes at the cellular level.

Key Biological Changes Observed After Intense Exercise

Analysis of post-exercise blood samples showed increases in 13 out of 249 proteins examined. Among them was interleukin-6, a molecule known to play a role in DNA repair.

The intense workout also elevated molecules linked to reduced inflammation, improved metabolism, and enhanced blood vessel function.

To assess the potential impact of these changes, researchers exposed colon cancer cells to blood containing the post-exercise molecules.

The results were striking: more than 1,300 genes within the cancer cells showed altered activity, particularly genes involved in DNA repair, energy production, and regulation of cancer cell growth.

Although the study did not directly prove that exercise reduces colon cancer risk in humans, it strongly suggests that even 10 minutes of intense exercise could help inhibit cancer cell progression.

Expert Perspectives and Practical Implications

Experts say the findings align with existing evidence on the benefits of exercise. Anton Bilchik, MD, PhD, a surgical oncologist, noted that exercise-induced blood changes can activate DNA repair mechanisms, which are critical for slowing cancer cell growth.

Nate Parker, PhD, MPH, an exercise oncology researcher, emphasized that regular physical activity also reduces chronic inflammation—a known risk factor for cancer—and strengthens immune function, improving the body’s ability to respond to abnormal cells.

However, both experts caution that the study was small and limited to colon cancer cells in a laboratory setting, underscoring the need for further research.

For now, the takeaway is practical rather than prescriptive: any movement is beneficial.

Dr. Parker advises starting with a safe exercise routine and gradually increasing intensity as fitness improves, focusing on sitting less and moving more.

Both Dr. Bilchik and the American Heart Association recommend at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio per week, along with two days of muscle-strengthening activities.

Exercise, Dr. Bilchik stresses, should be a core component of a holistic cancer-prevention approach that also includes healthy nutrition and lifestyle choices.