Health and fitness: A walk a day may keep cancer away: exercise, a zero cost health hack that could outsmart colon cancer

Staying active does more than boost mood, it can cut colon cancer risk, ease treatment, and reduce recurrence. Even simple, regular movement like walking or cycling makes a powerful difference (Image: Canva)

Colon cancer is one of the most common cancers affecting people across the globe. Also known as colorectal cancer, it affects the large intestine, the final part of the digestive tract. It typically begins as small, benign clumps of cells called polyps which, over time, may turn cancerous. The Centers for Disease Control and Prevention (CDC), informs that colon cancer is among the most common cancer diagnosed in both men and women. While many know about screening and diet, fewer realise that something as simple as staying physically active can help to fight cancer.

According to a study carried out at the University of Belfast in the UK, colon cancer patients who are helped to stay active with regular exercise are more likely to survive the illness. The research showed that people who met their weekly exercise goals did so in ways that suited their lifestyles. For some, this meant a brisk 40-minute walk each day, while others took part in circuit training, cycling, swimming, or a mix of other activities.

“Colon cancer isn’t just a disease of the elderly or those with a genetic history,” says Dr Raman Narang, Senior Consultant, Medical & Hematology-Oncologist, Andromeda Cancer Hospital, Sonipat. “Lifestyle choices, especially physical inactivity, significantly influence your risk profile. Regular movement can both reduce your risk of colon cancer and improve survival if diagnosed,”

Dr. Narang suggests 7 ways exercise may combat colon cancer:

Reduces risk: Regular physical activity can cut your colon cancer risk by up to 24%. “Exercise improves bowel movements and reduces inflammation, both of which lower the chance of abnormal cell development,” explains Dr Narang.

Increases immunity: When you move regularly, your immune system stays sharp. This heightened vigilance helps the body detect and eliminate potentially cancerous cells before they take hold.

Aids digestion: Exercise supports smoother, more regular bowel function. “This reduces the time harmful waste stays in the colon, lowering exposure to carcinogens,” notes Dr Narang.

Controls weight: Being overweight or obese is a major risk factor for colon cancer. Physical activity helps maintain a healthy weight, keeping your Body Mass Index (BMI) within the recommended range.

Reduces insulin resistance: High insulin levels can promote cancer cell growth. Exercise improves insulin sensitivity and helps regulate blood sugar, an especially crucial factor for those with prediabetes or type 2 diabetes.

Energises treatment tolerance: Patients undergoing chemotherapy or radiation often suffer fatigue. “Active individuals tend to experience fewer side effects and recover quicker,” says Dr Narang. Movement also helps preserve muscle strength and improves mood.

Lowers risk of recurrence: Even after treatment, staying active pays off. “Colon cancer survivors who exercise regularly see lower recurrence rates and better long-term survival,” Dr Narang confirms.

Physical movement matters: Be it a brisk 30-minute walk, cycling, yoga or swimming, the type of activity matters less than the consistency. “Physical activity can’t guarantee immunity, but it certainly stacks the odds in your favour. Speak to your doctor about an exercise plan that suits your health and lifestyle,” he says.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.