Just 10 minutes of exercise can trigger powerful anti-cancer effects

As people return to gyms or start new fitness routines in the new year, new research suggests that even a short burst of intense exercise could play a role in protecting against cancer. Scientists report that as little as 10 minutes of hard physical activity may help slow cancer growth.

The study found that brief, vigorous exercise quickly changes the mix of molecules circulating in the bloodstream. These rapid shifts appear to suppress bowel cancer cell growth while also speeding up the repair of damaged DNA.

Researchers at Newcastle University discovered that exercise raises the levels of several small molecules in the blood. Many of these molecules are known to reduce inflammation, support healthy blood vessels, and improve metabolism.

When scientists exposed bowel cancer cells in the lab to blood containing these exercise-driven molecules, they observed widespread genetic changes. More than 1,300 genes shifted their activity, including genes involved in DNA repair, energy production, and cancer cell growth.

Published in the International Journal of Cancer, the findings help clarify how physical activity may lower bowel cancer risk. The research shows that exercise sends molecular signals through the bloodstream that influence genes controlling tumor growth and genetic stability.

The results add to growing evidence that staying physically active is an important part of cancer prevention.

Dr. Sam Orange, Senior Lecturer in Clinical Exercise Physiology at Newcastle University and lead author of the study, said: "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.

"It's an exciting insight because it opens the door to find ways that mimic or augment the biological effects of exercise, potentially improving cancer treatment and, crucially, patient outcomes.

"In the future, these insights could lead to new therapies that imitate the beneficial effects of exercise on how cells repair damaged DNA and use fuel for energy."

The research team found that exercise increased the activity of genes that support mitochondrial energy metabolism. This helps cells use oxygen more efficiently.

At the same time, genes linked to rapid cell division were turned down, which may make cancer cells less aggressive. Blood collected after exercise also boosted DNA repair, activating a key repair gene known as PNKP.

The study included 30 volunteers, both men and women between the ages of 50 and 78. All participants were overweight or obese (a risk factor of cancer) but otherwise healthy.

Each volunteer completed a short but intense cycling test that lasted about 10 minutes. Researchers then collected blood samples and examined 249 proteins. Thirteen of those proteins increased after exercise, including interleukin-6 (IL-6), which plays a role in repairing damaged DNA.

Dr. Orange, a Clinical Exercise Physiologist at The Newcastle upon Tyne Hospitals NHS Foundation Trust, said: "These results suggest that exercise doesn't just benefit healthy tissues, it may also create a more hostile environment for cancer cells to grow.

"Even a single workout can make a difference. One bout of exercise, lasting just 10 minutes, sends powerful signals to the body.

"It's a reminder that every step, every session, counts when it comes to doing your best to protect your health."

Bowel cancer is the 4th most common cancer in the UK, after breast, prostate and lung cancer.

In the UK, one person is diagnosed with bowel cancer every 12 minutes, adding up to nearly 44,000 cases each year. Someone dies from the disease every 30 minutes.

Researchers estimate that regular physical activity lowers bowel cancer risk by about 20%. Exercise does not have to mean gym workouts or sports. Walking or biking to work, along with everyday activities such as gardening or cleaning, can also contribute.

Looking ahead, the research team plans to examine whether repeated exercise sessions lead to long-lasting biological changes. They also aim to study how exercise-related effects interact with common cancer treatments such as chemotherapy and radiotherapy.