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Exercise and Colorectal Cancer Prevention: A Powerful Reason to Move

When people talk about preventing colorectal cancer, the conversation usually centers on screening tests such as colonoscopies and stool-based tests. These screenings are incredibly important, with current guidelines recommending starting screening at the age 45. Colonoscopies are particularly important as they can detect & remove precancerous polyps before they turn into cancer.


But discussions about colorectal cancer prevention should go beyond screening. A fact that everyone should know: Healthy lifestyle habits play in lowering the risk of colorectal cancer!


Research over the past several decades consistently shows that people who are physically active have a significantly lower risk of developing colorectal cancer compared with those who are sedentary. Large meta-analyses demonstrate that individuals with the highest levels of physical activity have about a 19–27% lower risk of colon cancer than those who are least active. This protective effect has been observed across different populations and age groups.


At the same time, an alarming trend has emerged: Colorectal cancer is increasing in adults younger than 50. Younger patients are often diagnosed at more advanced stages, partly because of a delay of diagnosis (The usual warning signs of colorectal cancer such as blood in the stools, changes in bowel habits and abnormal weight loss are missed, as colorectal cancer in such young patients isn’t expected). Many of these individuals have no clear genetic risk factors or predisposing conditions. Researchers believe the increase may be linked to lifestyle factors such as diet, sedentary behavior, alcohol consumption, and tobacco use.


The encouraging news is that these are areas where we can take action. One way is through regular exercise.


How Does Exercise Help To Reduce Risk?


Exercise protects against colorectal cancer through several biological pathways.


First, regular physical activity improves insulin sensitivity and blood sugar control. Chronically elevated insulin levels are associated with increased abnormal cell growth and inflammation—two processes that can contribute to cancer development.


Exercise also helps support a healthy immune system, which plays a critical role in detecting and destroying abnormal cells before they become cancerous.


Maintaining a healthy body weight is another important factor. Regular physical activity helps prevent weight gain and improves overall metabolic health.


Exercise also supports digestive health. Physical activity helps move food through the intestines more efficiently, reducing the amount of time potentially harmful compounds remain in contact with the intestinal lining.


How Much Exercise Is Needed?


The good news is that meaningful benefits occur at achievable levels of activity.


The American Cancer Society recommends:

  • 150–300 minutes per week of moderate-intensity exercise, such as brisk walking or recreational cycling

OR

  • 75–150 minutes per week of vigorous exercise, such as running or high-intensity interval training


Strength training is also incredibly important. Resistance exercise helps maintain muscle mass, improves metabolism, and supports overall metabolic health.


Even better, research suggests that nearly all types of physical activity appear to provide protective benefits.


Other Lifestyle Habits That Matter


Exercise is powerful, but colorectal cancer prevention is strongest when combined with other healthy habits.


Foods to Eat:

Fiber plays an important role in digestive health. Diets rich in fruits, vegetables, legumes, and whole grains are associated with lower colorectal cancer risk. Whole grains are particularly beneficial (examples: oatmeal, quinoa, brown rice, corn, and buckwheat). Obtaining fiber from whole foods appears to provide greater protection than relying on fiber supplements alone. And if you are thinking, “I can’t eat those because they are carbs!” – that’s not correct. Not all carbs are equal and whole grains are wonderful for blood sugar management.


Foods to Limit:

Processed meats—including bacon, sausage, and deli meats—are classified as Group 1 carcinogens by The International Agency for Research on Cancer. Red meat (beef, pork, and lamb) has also been associated with increased colorectal cancer risk and should be limited.


Sugar-sweetened beverages are another concern. Drinks such as soda, juice, and many sports drinks contain large amounts of added sugar and calories and have been linked to higher colorectal cancer risk. Water should remain the primary source of hydration.


Substances to Avoid:

Alcohol increases cancer risk. In fact, The American Cancer Society now recommends that it is best not to drink alcohol at all. For those who do choose to drink, intake should be limited to no more than one drink per day for women and two for men.


Tobacco remains one of the leading preventable causes of cancer. Smoking cessation is strongly recommended for all smokers. Quitting can take multiple attempts—on average about six—and many people benefit from combining medications such as nicotine patches and prescription therapies. Speaking with a healthcare professional can help identify the most effective treatment approach.


The Bottom Line


The best way to prevent colorectal cancer: Screening + Healthy Lifestyle!

Nearly half of colorectal cancer deaths could be prevented with appropriate screening alone. For individuals at average risk, screening tests should begin at age 45. Make sure to get your individual colorectal cancer risk assessed by your doctor to make sure you begin screening at the right age.


A healthy lifestyle is key is risk reduction - Regular exercise, a fiber-rich diet, maintaining a healthy weight, limiting alcohol, and avoiding tobacco all contribute to reducing risk, not just for colorectal cancer, but also heart disease, other types of cancer and diabetes. 


For those who prioritize movement, strength, and fitness, every workout is doing more than improving performance—it is also an investment in long-term health.


Want to see how Dr. Amanda Scott can help you?

The RiseUp community can schedule a Free 30-minute meet and greet with Dr.Scott virtually, or in-person, today!


You can also learn more about her practice, Santa Barbara Lifestyle Medicine, where she combines her medical expertise with a coaching-based approach to empower patients to make sustainable lifestyle changes.


Citations

Risk reduction with physical activity:

https://pubmed.ncbi.nlm.nih.gov/31296585/ Wang J, Huang L, Gao Y, Wang Y, Chen S, Huang J, Zheng W, Bao P, Gong Y, Zhang Y, Wang M, Wong MCS. Physically active individuals have a 23% lower risk of any colorectal neoplasia and a 27% lower risk of advanced colorectal neoplasia than their non-active counterparts: systematic review and meta-analysis of observational studies. Br J Sports Med. 2020 May;54(10):582-591. doi: 10.1136/bjsports-2018-100350. Epub 2019 Jul 11. PMID: 31296585.


Zhang Y, Lee DH, Rezende LFM, Keum N, Giovannucci EL. Consistent Adherence to Physical Activity Guidelines and Digestive System Cancer Risk and Mortality. JAMA Oncol. 2025;11(12):1488–1496. Doi:10.1001/jamaoncol.2025.4185


Colorectal Screening guideline for patients: 


This is a reference for information about how diet and exercise, as well as a healthy weight affect risk of many types of cancer, including colorectal cancer:

Gapstur, S.M., Drope, J.M., Jacobs, E.J., Teras, L.R., McCullough, M.L., Douglas, C.E., Patel, A.V., Wender, R.C. and Brawley, O.W. (2018), A blueprint for the primary prevention of cancer: Targeting established, modifiable risk factors. CA: A Cancer Journal for Clinicians, 68: 446-470. https://doi.org/10.3322/caac.21496

 
 
 

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