Just 10 Minutes of Intense Exercise Could Help Fight Cancer—Here's How

A mere 10 minutes of intense exercise can trigger powerful molecular changes in your bloodstream that help fight cancer cells and repair damaged DNA. Researchers at Newcastle University discovered that brief, vigorous physical activity quickly releases molecules that suppress bowel cancer cell growth while speeding up genetic repair processes—offering new hope for cancer prevention strategies.

How Does Exercise Change Your Blood to Fight Cancer?

The study found that intense exercise rapidly alters the mix of molecules circulating in your bloodstream. When scientists exposed bowel cancer cells in the lab to blood collected after exercise, they observed remarkable genetic changes. More than 1,300 genes shifted their activity, including crucial genes involved in DNA repair, energy production, and cancer cell growth.

The research team examined 249 proteins in blood samples and found that 13 increased after exercise. Among these was interleukin-6 (IL-6), a protein that plays a key role in repairing damaged DNA. Exercise also boosted activity of PNKP, a critical DNA repair gene that helps maintain genetic stability.

What Specific Changes Happen at the Cellular Level?

The molecular changes triggered by exercise create a hostile environment for cancer cells while supporting healthy tissue. The research revealed several key mechanisms:

• Energy Metabolism: Exercise increased activity of genes supporting mitochondrial energy metabolism, helping cells use oxygen more efficiently
• Cell Division Control: Genes linked to rapid cell division were turned down, potentially making cancer cells less aggressive
• DNA Repair Enhancement: The workout activated repair genes that fix damaged genetic material before it can lead to cancer
• Inflammation Reduction: Exercise-driven molecules reduced inflammation and supported healthy blood vessels

"What's remarkable is that exercise doesn't just benefit healthy tissues, it sends powerful signals through the bloodstream that can directly influence thousands of genes in cancer cells," said Dr. Sam Orange, Senior Lecturer in Clinical Exercise Physiology at Newcastle University and lead author of the study.

Who Was Studied and What Does This Mean for Cancer Prevention?

The study included 30 volunteers, both men and women between ages 50 and 78. All participants were overweight or obese—a known cancer risk factor—but otherwise healthy. Each completed a short but intense cycling test lasting about 10 minutes, demonstrating that even brief exercise sessions can produce significant biological changes.

The findings help explain why regular physical activity lowers bowel cancer risk by about 20%. Bowel cancer is the fourth most common cancer in the United Kingdom, with one person diagnosed every 12 minutes and nearly 44,000 cases annually. Someone dies from the disease every 30 minutes, making prevention strategies crucial.

"Even a single workout can make a difference. One bout of exercise, lasting just 10 minutes, sends powerful signals to the body," explained Dr. Orange, who also works as a Clinical Exercise Physiologist at The Newcastle upon Tyne Hospitals National Health Service Foundation Trust. "It's a reminder that every step, every session, counts when it comes to doing your best to protect your health."

The research, published in the International Journal of Cancer, opens doors for future therapies that could mimic exercise's beneficial effects. Scientists are now exploring whether repeated exercise sessions create long-lasting biological changes and how these effects might enhance common cancer treatments like chemotherapy and radiotherapy.