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This Lifestyle Shift Dramatically Improves Cancer Outcomes (& It’s Free)
You’ve heard it before: exercise is good for you. But a recent study1 takes it to a whole new level. Turns out, lacing up your sneakers after chemo could be one of the most powerful tools for preventing cancer from returning—and helping you live longer.
The first clinical trial of its kind
In a first-of-its-kind clinical trial1, researchers followed 889 patients with colon cancer (90% of whom had stage 3) for nearly 8 years. After completing chemotherapy, participants were randomly assigned to one of two groups:
- A structured exercise program: Personal training sessions monthly, plus a weekly goal of 150–180 minutes of moderate physical activity (about three or four brisk walks a week).
- A general health education group: Patients received printed materials with lifestyle guidance but no structured support.
The results were striking.
The numbers say it all
- After 5 years, those in the exercise group had a 28% lower risk of their cancer returning or developing a new cancer, compared to the non-exercise group.
- After 8 years, they had a 37% lower risk of death from any cause.
This isn’t a marginal difference. It’s the kind of outcome usually associated with highly targeted cancer drugs—except here, the “intervention” was movement.
Why it works
Exercise doesn’t just make you feel better, it may also make your body less hospitable to cancer. Physical activity has been shown to:
- Lower systemic inflammation2
- Improve insulin sensitivity3
- Boost immune surveillance (your body’s ability to detect and destroy abnormal cells)
- Promote healthy hormone regulation
- Enhance circulation, potentially slowing tumor growth and improving treatment delivery
While the mechanisms are still being studied, this trial provides evidence that these effects translate to better long-term outcomes in cancer patients.
It’s not about intensity
One of the most inspiring parts of this study? The exercise wasn’t extreme.
Participants could choose how to stay active. Some opted for walking or cycling, while others got creative with activities like kayaking and skiing. What mattered was the consistency: about 3–4 sessions per week of moderate movement, sustained over three years.
The takeaway
This study rewrites the narrative around post-cancer care. Rather than viewing recovery as a passive waiting period, it suggests that movement is medicine and that survivors can take an active role in shaping their outcomes.
So if you've ever wondered whether taking that walk really matters, the science just came in with a resounding yes. Whether it's a stroll around the block, a swim, or a quick game of pickleball, your movement today could be shaping your tomorrow.