Every year, an estimated 20 million people worldwide are diagnosed with cancer. In the UK the likelihood is every 1 in 2, and the US is every 1 in 2 men, and 1 in 3 women. But here’s something equally staggering—up to 40% of those cases are thought to be preventable. While we often hear about smoking, obesity, and alcohol as modifiable risk factors, there’s 1 prevention tool that’s still surprisingly overlooked: exercise.
Increasingly, research shows that exercise may be 1 of the most powerful tools we have—not only for preventing cancer, but also for supporting treatment, speeding recovery, and improving long-term survival. But it doesn’t have to mean hours at the gym.
Let’s explore the evidence for how just a few minutes per week of the right kind of exercise can make a measurable difference.
Exercise as a cancer prevention tool
Studies confirm that regular physical activity significantly lowers the risk of at least 10 common cancers, including:
- Breast cancer (6–10% lower risk)
- Colon cancer (8–14% lower risk in men)
- Liver cancer (18–27% lower risk)
There is a misconception that exercise only helps prevent cancer by aiding in weight loss. While maintaining a healthy body composition is important, research shows that the positive impact goes beyond weight loss. This is because exercise improves key biological functions—reducing inflammation, improving insulin sensitivity, and enhancing immune surveillance—all of which help create an internal environment less favorable to cancer growth.
Why REHIT is the best place to start
Healthcare guidelines recommend 150 minutes of moderate exercise a week. But if time is your barrier, there’s promising news.
Research shows that vigorous-intensity workouts—like sprint intervals and resistance training—can deliver similar, if not superior, benefits in far less time. According to Dr. Kerry Courneya, a global leader in exercise oncology, “vigorous minutes count double.”
That’s where REHIT (Reduced Exertion HIIT) comes in. REHIT has been shown to deliver the same cardiorespiratory and metabolic benefits as 150 minutes of steady-state cardio—in just 15 minutes per week, with workouts as short as 5 minutes.
In fact, just 8 weeks of REHIT on CAROL Bike can increase your VO2max by 12%—improving your aerobic fitness and boosting the systems that support everything from immune function to treatment delivery.
Before treatment: Prehabilitation pays off
Being physically fit before a diagnosis—what researchers call “prehabilitation”—can make a world of difference.
Studies show that patients with higher fitness at diagnosis experience fewer treatment complications, recover faster, and tolerate chemotherapy more effectively. Why? Because stronger hearts, healthier lungs, and preserved muscle mass give the body a reserve to draw from during the stress of surgery, radiation, or chemo.
The impact of prehabilitation goes beyond prevention, too. People who are physically fit before a cancer diagnosis often fare better in several ways:
- Less aggressive disease: Consistent exercise helps regulate insulin levels, lower inflammation, and boost immune function—all of which can slow tumor development.
- Delayed onset: Active individuals tend to be diagnosed later in life, suggesting a protective delay compared to their sedentary peers.
- Improved outcomes: Higher fitness at the time of diagnosis is linked to faster recovery, shorter hospital stays, and better long-term health after treatment. Studies show that higher levels of pre-and post-diagnosis physical activity are associated with an 18–37% better survival rate from 11 different types of cancer.
CAROL delivers the same cardiorespiratory and metabolic benefits as 150 minutes of steady-state cardio—in just 15 minutes per week, with workouts as short as 5 minutes.
Prehabilitation exercise regimen
An effective prehabilitation plan should combine 3 key elements—aerobic exercise, strength training, and flexibility—each supporting the body in different ways:
- Aerobic exercise improves heart and lung function, helping the body better cope with the demands of any upcoming surgery or therapies. It can also build stamina and support overall metabolic health—important for healing and recovery.
- Strength training helps preserve lean muscle mass and guard against cachexia (muscle wasting), which is common during cancer treatment. Patients who have more muscle going into treatment are shown to tolerate it better and recover faster.
- Flexibility and mobility work prepares the body for procedures or periods of rest by maintaining range of motion and reducing the risk of stiffness or injury during recovery.
During treatment: Countering side effects with exercise
It was once common for cancer patients to be told to rest. But emerging research shows that staying active during treatment can improve outcomes, reduce side effects, and help patients feel stronger—physically and mentally.
Here’s what the science says:
- Exercise can ease fatigue, not worsen it.
- Strength training helps prevent muscle loss from chemotherapy.
- Active patients are more likely to complete treatment with fewer delays or dose reductions. The results of a clinical trial showed that women with breast cancer who lifted weights during chemo were significantly more likely to complete their treatment without needing dose reductions.
- Even gentle movement—like walking or stretching—can reduce pain, lift mood, and improve sleep.
Cancer therapies can take a toll: surgery may reduce mobility, chemo causes fatigue and muscle loss, and hormone or radiation therapies bring their own challenges. But tailored exercise routines can help patients stay resilient through it all.
A combination of aerobic exercise and strength training has been shown to deliver the greatest results. High-intensity training is thought to provide additional benefits—breast cancer patients who trained at greater intensity experienced greater strength gains, reduced fatigue, and better chemotherapy tolerance compared to those doing low-intensity exercise.
After treatment: Exercise for survivorship
Cancer survivors face higher risks of cardiovascular disease, metabolic disorders, and recurrence. Regular movement can mitigate those risks and support long-term recovery—yet more than half of survivors don’t return to their pre-diagnosis activity levels. Why? Fatigue, fear, and lack of support.
This is why accessible, efficient options like REHIT on CAROL Bike are so promising—they make it easier to form a sustainable fitness habit without having to spend hours at the gym.
Final thoughts on the link between exercise and cancer
There’s no silver bullet for cancer prevention. But the science is clear: regular movement lowers risk, improves treatment outcomes, and increases survival rate. And when life gets busy—or your energy is low—the key isn’t to give up on exercise, it’s to make it simpler.
At CAROL, we’ve focused on efficiency. REHIT offers the shortest, most effective workouts—delivering superior benefits to steady-state cardio in 90% less time. AI-personalization tailors the workout to your fitness level, so you’ll always feel safe.
Experience the benefits of CAROL Bike for yourself risk-free for 100 days. And if it’s not for you, return it and get a full refund. Get started today.
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