More Exercise is a Smooth Move: The Link to Reduced Colorectal Cancer

Quality physical activity has well-documented benefits, including improved heart health, balanced blood sugar levels, lower blood pressure, improved mood, and sustainable weight loss. That list alone makes a strong case for staying active. However, recent news suggests another compelling reason: a positive correlation exists between exercise and a decreased risk of colorectal cancer.

A recently published landmark study in the New England Journal of Medicine shows that structured exercise can significantly lower the risk of colon cancer recurrence and death. What’s the connection?

The Benefits of Physical Activity

Exercise does more than boost energy and trim waistlines. It also reduces inflammation and improves immune surveillance (the ability to detect and respond to abnormal or harmful cells), both of which are tied to cancer risk. Regular movement also helps regulate insulin levels and limit visceral fat, which is especially relevant for bariatric patients.

According to a meta-analysis published in the World Journal of Gastrointestinal Oncology, regular physical activity is associated with a 24% reduced risk of developing colorectal cancer. The findings reported by researchers reflect an accumulation of global evidence showing the preventive effects of intentional physical movement on chronic diseases, including cancer.

Another study, conducted over several years and involving multiple health centers, examined colon cancer survivors who had completed chemotherapy and then participated in a structured exercise program. The results were clear: participants had 28% fewer cancer recurrences and a 37% lower death rate compared to those without structured exercise routines.

The type of exercise these studies examined included simple cardio routines, rather than half-marathon training. It was quite realistic, involving moderate-intensity aerobic activity, such as brisk walking for 45 minutes, four days a week. This suggests that consistency is more important than intensity. 

(Hint: It doesn’t have to be walking! Any aerobic exercise that gets you moving and your heart pumping will do. Go dancing, visit a hiking trail, or take a dip at your local swimming hole. Make it fun, and it’ll also become emotionally rewarding.)

Exercise and the GI Tract

Intentional physical activity gets things moving: the heart, the immune system, the muscles, and even the gut. Exercise influences the gastrointestinal (GI) system in multiple ways:

• Improved Motility and Waste Clearance: Physical activity stimulates peristalsis, the series of muscle contractions that move contents through the digestive tract. When motility improves, stool passes through the colon more efficiently. This reduces the amount of time potential carcinogens stay in contact with the colon lining and the likelihood of cell damage or mutations that can lead to cancer.
• Microbiome Modulation: The gut microbiome (the trillions of bacteria living in our digestive tract) influences immune function and inflammation. Research suggests that exercise increases microbial diversity, creating a more resilient gut environment. This cascades into a balanced microbiome that supports the integrity of the gut lining and may help regulate inflammatory responses that contribute to the development of cancer.
• Hormone and Signaling Balance: Exercise affects insulin, leptin, and prostaglandins – all of which have been implicated in colorectal tumor growth. Getting active lowers circulating levels of insulin and IGF-1 (insulin-like growth factor 1), both of which can promote cancer cell growth when elevated. At the same time, regular activity increases natural killer cell response, a component of immune surveillance that targets abnormal or precancerous cells.
• Inflammation Control: Chronic inflammation lingers anywhere we find chronic diseases, and is a known contributor to colorectal cancer. Regular movement helps reduce circulating levels of pro-inflammatory cytokines (the chemical messengers that ramp up the body’s immune response), which may mitigate cancer-promoting environments in the gut. 

Risk Factors and Screening

There is a broader perspective to consider. Colorectal cancer develops from a complex mix of influences, some of which are modifiable and others not. Absolutely capitalize on modifiable factors, such as exercise. But be aware of the other variables that also contribute. Age, for instance, is a determinant, with most diagnoses occurring after the age of 50. However, cases are rising in younger adults, making awareness increasingly important.

A family history of colorectal cancer or polyps, personal history of inflammatory bowel disease (like Crohn’s or ulcerative colitis), obesity, type 2 diabetes, smoking, heavy alcohol use, and diets high in red or processed meat all contribute to increased risk. Sedentary behavior and low fiber intake may also contribute to the risk. While we can’t change our genetics, addressing lifestyle and behavioral factors can shift the odds in our favor.

Colorectal cancer is one of the most preventable cancers when caught early through regular screening. The U.S. Preventive Services Task Force (USPSTF) recommends that adults at average risk begin screening at age 45, and we recommend Colonoscopy as the primary screening tool. Individuals with a family history or other risk factors may need to start screening earlier and more often. 

Colonoscopies offer a two-for-one deal: if the doctor discovers anything during the screening, they can also remove precancerous polyps during the same procedure, preventing cancer from developing in the first place. These polyps can be asymptomatic, meaning you’ll never know they’re there until it’s too late – without routine screening, they can quietly progress into cancer without any obvious warning signs.

Get Moving

The science speaks for itself: intentional, routine physical activity reduces the risk of colorectal cancer and magnifies long-term gut health. Exercise supports immune function, reduces chronic inflammation, and helps the digestive system work more efficiently, keeping you healthier while potentially derailing cancer and other chronic diseases.

Turning knowledge into purposeful action is the next step. Schedule your well-checks and regular screenings along with turning up the movement. Get creative with staying on your feet for longer periods throughout the day – crank up the music while you clean, get your hands in the soil with gardening, or take walking calls instead of sitting through meetings. Small shifts add up.

At MASJax, we understand that no two bodies are alike – your goals and your pace are unique. Your care should be just as personalized. Let us help you turn research into action and movement into meaningful results by booking your consultation or colonoscopy with Dr. Schlussel or Dr. Crean, our board-certified specialists in colon and rectal surgery.