Be Physically Active

Why this matters

World Cancer Research Fund reports strong evidence that physical activity can help protect against several cancers.

The evidence is particularly strong for colon cancer, post-menopausal breast cancer and endometrial cancer. WCRF also reports probable evidence that vigorous physical activity can help REDUCE the risk of pre-menopausal breast cancer.

Physical activity also helps reduce the risk of excess weight gain. Because higher body weight is linked with several cancers, being active may also help reduce cancer risk indirectly by supporting a healthier body weight.

What counts as physical activity?

Physical activity includes any movement that uses energy.

Moderate activity raises your heart rate and breathing, but still allows you to hold a conversation. This might include brisk walking, steady cycling, swimming, gardening, dancing or active housework.

Vigorous activity makes you breathe harder and may make conversation more difficult. This might include running, fast cycling, fast swimming, aerobics, team sports or strength training.

WCRF recommends being at least moderately physically active and following, or exceeding, national physical activity guidelines.

For many adults, common public health guidance recommends aiming for at least 150 minutes of moderate activity each week, or 75 minutes of vigorous activity, alongside reducing long periods of sitting.

Move more, sit less

Modern life can make sitting the default.

Many people spend long hours at desks, in cars, on sofas, or in front of screens. WCRF highlights that both adults and children should try to reduce sedentary time where possible.

This does not mean everyone needs to train like an athlete. It means looking for small ways to bring movement back into ordinary life.

That could mean walking short journeys, taking the stairs, cycling to work or school, standing up regularly, stretching during the day, joining a local walking or cycling group, or simply making time to move outdoors.

How physical activity may affect cancer risk

The relationship between movement and cancer risk is complex, but physical activity appears to influence the body in several important ways.

It can help regulate body fat, inflammation, insulin resistance, hormones, immune function and metabolism. For some cancers, physical activity may also affect digestion and the time it takes food to move through the intestine.

These changes may help create a healthier internal environment and reduce the chance of some cancers developing.

Physical activity is also linked with wider health benefits, including lower risk of heart disease, high blood pressure, stroke, type 2 diabetes and depression.

Practical ways to be more active

Being physically active is not about perfection. It is about consistency.

Helpful steps include:

• Walking or cycling short journeys when possible
• Breaking up long periods of sitting
• Taking the stairs instead of the lift
• Adding gentle movement to your morning or evening routine
• Gardening, cleaning, dancing or moving around the home
• Joining a local walking, swimming, cycling or exercise group
• Choosing activities you enjoy, rather than forcing something you hate
• Starting small and building slowly over time

If you have a health condition, injury, disability, or have not been active for a long time, it is sensible to seek advice from a qualified health professional before making major changes.

A compassionate note

Movement should not be about punishment.

It should not be about guilt, comparison or forcing the body beyond what is safe. It should be about care, strength, freedom and the possibility of feeling more alive in your own body.

For some people, being active is easy. For others, it is limited by illness, disability, pain, time, money, confidence, safety, work, caring responsibilities, or the places they live.

This recommendation is not about blaming individuals. It is about helping more people understand the value of movement, while also recognising that healthier environments, safer streets, better public spaces and active travel options can make movement easier for everyone.

From the road

This expedition is built on movement.

Every day on the bicycle is a reminder that the body is not only something we live in. It is something that carries us through the world.

But being physically active does not need to mean cycling across a continent. It can begin with one walk, one stretch, one short ride, one decision to stand up and move.

Small movements matter. Repeated movements matter. Over time, they become part of how we care for ourselves and for the people who love us.

I am cycling across Europe in memory of my mum, whom I lost to cancer, and to raise awareness of cancer prevention and funds in aid of World Cancer Research Fund.

Source and attribution

This page is based on World Cancer Research Fund’s Cancer Prevention Recommendation: Be physically active.

Please visit the World Cancer Research Fund website to read the full recommendation and evidence summary.

Important note

This page is for general information only. It is not medical advice and should not replace guidance from your GP, dietitian or another qualified health professional.