We get it: Absolutely no one wants cancer or even wants to think about getting cancer. The good news is that we've come a long way in treatment and prognoses for many types of cancer, especially when doctors catch them early, thanks to research and modern medicine. Yet, despite all we've learned about the disease, there are still a bunch of things we don't know."We are still trying to figure out risk factors for many types of cancer," states Dr. David Yashar, MD, a hematologist-medical oncologist of MemorialCare Todd Cancer Institute at Long Beach Medical Center. "However, there are some clear risk factors that we know about, such as inherited genes, certain environmental factors and certain types of lifestyle factors."You can't change your genes, but oncologists say you can tweak your habits to lower your cancer risk. In fact, research, including a 2020 Molecular Oncology review, suggests that 30% to 40% of cancers are preventable through lifestyle changes. Yet, often, we take an all-or-nothing approach to habits: We either follow the Mediterranean diet 100% of the time or not at all. We're either couch potatoes or marathoners. Oncologists advocate for a gentler mindset.
"Small, consistent changes in modifiable behaviors can meaningfully reduce cancer risk over a lifetime," shares Dr. Shikha Jain, MD, FACP, a triple board-certified hematologist and oncologist and an associate professor at the University of Illinois Cancer Center. "Understanding what’s within your control empowers prevention rather than fear—and allows people to focus energy where it actually makes a difference."Oncologists recommend focusing your energy on breaking this popular habit that raises cancer risk more than most people realize, and share what to do instead.?SIGN UP for Parade’s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self?
The Popular Habit That Raises Cancer Risk More Than People Realize, Oncologists Say
Oncologists warn that a lack of physical activity raises cancer risk. However, too many people don't think about movement as a tool for protecting themselves from cancer."A sedentary lifestyle can lead to a person becoming overweight or obese," Dr. Yashar says. "We know that an increased amount of fat causes inflammation, which is a known risk factor for cancer."He also shares that research indicates there's a link between colorectal cancer and obesity.
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That said, the scale doesn't tell the whole tale. Dr. Jain shares that you can experience many changes even if you don't gain weight or become obese, including:
Metabolic slowdownReduced muscle glucose uptakeIncreased insulin resistance Low-grade inflammation Impaired immune functionDr. Yashar adds that a sedentary lifestyle can trigger an increase in sex hormone production, increasing the risk of hormone-sensitive cancers, such as breast cancer.
On the flipside, Dr. Jain states that physical activity:
Lowers insulin and inflammatory markersImproves immune surveillanceHelps regulate hormones such as estrogen and testosteroneSupports healthy body compositionImproves gut motility and microbiome health"Together, these changes create a biological environment that is less favorable for cancer development and progression," she explains.
Indeed, a 2025 British Journal of Sports Medicine study indicated that people who replaced daily sedentary time with light/moderate to vigorous physical activity saw their cancer odds go down by as much as 26%. The CDC says that physical activity can lower your risk of developing at least 8 different cancer types, including:
BladderBreastColonEndometrium EsophagusKidneyLungStomachRelated: The Popular Cooking Method Oncologists Are Begging People To Limit
How Much Do You Have To Exercise for Cancer Risk Reduction?
The oncologists we spoke with pointed to the American Cancer Society guidance to log five hours per week of moderate-intensity physical activity to decrease cancer risk. It sounds like a lot, but you don't have to do it all in one day.
"This is equivalent to 45 minutes a day of moderate-intensity activity," Dr. Yashar says. "Moderate-intensity activity includes brisk walking, leisurely bicycling, ice skating or roller skating."
These honestly sound pretty fun, and you'll notice they don't require all-out sprints. In fact, the 2025 British Journal of Sports Medicine study found that higher step counts (not pace/intensity) were associated with lower cancer risk.
That said, it's best not to log the recommended physical activity and then sit the rest of the week.
"Emerging data suggest that prolonged sedentary time may increase cancer risk even in people who meet exercise guidelines, similar to what we see with cardiovascular disease," Dr. Jain reports.
Have a desk job? Don't quit it! Instead, make small amounts of time to get movement. She recommends:
Stand or move for a few minutes every 30–60 minutesTake walking meetings or phone callsUse sit-stand desks when possibleBuild movement “snacks” into the dayIt's an investment in your health. "Exercise is protective, but it doesn’t completely undo the harms of sitting all day," Dr. Jain reminds us.
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Related: The One Breakfast Habit Brain Health Experts Are Begging You To Stop
Sources:
Dr. David Yashar, MD, a hematologist-medical oncologist of MemorialCare Todd Cancer Institute at Long Beach Medical CenterDr. Shikha Jain, MD, FACP, a triple board-certified hematologist and oncologist and an associate professor at the University of Illinois Cancer CenterPhysical activity, obesity and sedentary behavior in cancer etiology: epidemiologic evidence and biologic mechanisms. Molecular Oncology.Is the association of overweight and obesity with colorectal cancer underestimated? An umbrella review of systematic reviews and meta-analyses. European Journal of Epidemiology.Physical Activity and Cancer. CDC.American Cancer Society Guideline for Diet and Physical Activity for Cancer Prevention. American Cancer Society.Amount and intensity of daily total physical activity, step count and risk of incident cancer in the UK Biobank. British Journal of Sports Medicine.Hence then, the article about the popular habit oncologists say raises cancer risk more than people realize was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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