Common New Year’s resolution can help fend off bowel cancer, study finds

People resolving to exercise in 2026 will get more than just get fit. A new study has revealed that exercise can combat cancer growth.

Even better, you don’t have to run a marathon to get these health benefits. Researchers found that short, intensive workouts – just 10 minutes’ worth of exercise – is enough to have a positive impact at a cellular level.

Researchers at Newcastle University in the UK found that short bursts of energetic activity release bioactive molecules into the bloodstream that can directly slow cancer cell growth and speed up DNA damage repair.

These molecules are linked to reducing inflammation, improving blood vessel function, and metabolism. The findings, which were published in The International Journal of Cancer, showed when these exercise-induced molecules were applied to bowel cancer cells in the lab, the activity of more than 1300 genes changed – including genes involved in DNA repair, energy production and cancer cell growth.

“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,” says Dr Sam Orange, senior lecturer in clinical exercise physiology at Newcastle University, who led the study.

Thirty volunteers, male and female aged 50-78, all overweight or obese (a risk factor for cancer) but otherwise healthy, participated in the study, which involved a 10-minute intense cycling test. Blood samples were then taken and 249 proteins analysed.

Researchers found that exercise boosted the activity of genes that support mitochondrial energy metabolism, enabling cells to use oxygen more efficiently, while exercise-conditioned blood promoted DNA repair, activating a key repair gene. However, it also created a more hostile environment for cancer cells, as genes linked to rapid cell growth were switched off.

“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,” Dr Orange says. “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.”

Bowel cancer is the fourth most common type of newly diagnosed cancer and second deadliest in Australia, with almost 15,000 Australians finding they have bowel cancer each year.

The new research estimates that physical activity reduces the risk of developing bowel cancer by approximately 20 per cent. That physical activity can take many different forms, from dedicated workouts at the gym or playing sports, through to walking and cycling as modes of transport or even household chores like gardening and cleaning that get the body moving.

Even a single workout can make a difference, according to Dr Orange.

“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.”