Colon cancer cases are on the rise, and while we often think of it as something that affects older adults, it’s now becoming increasingly common in younger people, too.
Thing is, none of us are truly in the clear—regardless of age.
But don’t worry—I’m here to give you every tool possible to help protect yourself from this disease.
Emerging research suggests that something as simple as when you exercise may impact your colon cancer risk.
Let’s dive into these findings and see how you can use them to your advantage.
Why Physical Activity Matters
It’s no secret that exercise offers significant protection against many types of cancer. Studies have consistently shown that an active lifestyle reduces cancer risks, while sedentary habits increase them.
According to the Centers of Disease Control (CDC), less than a quarter of adults in the U.S. meet the recommended guidelines for aerobic and muscle-strengthening activities—and these numbers drop with age.
Given that cancer risk generally rises as we get older, staying active is one of the best ways to protect ourselves.
For example, studies show that getting in at least 2.5 to 5 hours of moderate activity, like brisk walking, each week can reduce the risk of several cancers, including colon, bladder, breast, and stomach cancers.
But according to a new study, when you fit in that exercise might matter, especially when it comes to colorectal cancer.
The Timing Factor
In this recent study from the UK Biobank, researchers tracked the physical activity patterns of over 86,000 participants aged 42 to 79. They identified four general activity patterns:
- Continuous day-long activity
- Late-day activity
- Early plus late-day activity
- Mid-day plus night-time activity
While overall activity was shown to reduce cancer risk, participants who exercised both in the early morning and evening saw the most benefit for reducing colon cancer risk. Those with morning and evening exercise routines had an 11 percent decrease in colorectal cancer risk—more than any other activity pattern.
People who exercised later in the day had a 7 percent reduction in risk, while those who stayed active throughout the day showed a 6 percent lower risk. Mid-day and nighttime exercisers, however, didn’t experience the same protective effects.
Why Are Morning and Evening Activity Best?
Researchers believe these benefits might be due to increased activity spread out throughout the day. Morning and evening activity could mean more active time and reduced periods of sitting, which might decrease inflammation—one factor that can contribute to cancer development.
Other experts, like Dr. Anton Bilchik, suggest that changes in our daily metabolic rhythms, particularly related to insulin and inflammation, may explain why early morning and evening activity could have unique cancer-fighting effects.
This timing may also be tied to our body’s natural processes, which could support cancer prevention at certain times of day.
Actionable Tips
Although it’s too early to recommend everyone exercise twice a day, this research highlights the importance of physical activity for cancer prevention.
Here’s what I recommend:
- Get Active: Aim for at least 2.5 hours of moderate exercise each week. If you’re up for it, try to get some of that activity in the morning and again in the evening. Walking, jogging, or even light stretching counts!
- Reduce Sedentary Time: Sitting for long periods can increase inflammation, so try to break up your day with movement. Set reminders to stand up, walk around, or do some light exercises if you’re sitting for long stretches.
- Maintain a Healthy Weight: Physical activity not only lowers cancer risk directly but also helps with weight management, which reduces your risk for 13 different cancers, including colon cancer.
- Eat a Balanced Diet: Stick to a diet high in fruits, vegetables, and fiber, and low in red and processed meats. Limiting alcohol intake is also beneficial.
- Avoid Smoking: If you smoke, consider this yet another reason to quit. Smoking has been linked to an increased risk of many cancers, including colon cancer.
While more research is needed to confirm the specific timing benefits of exercise on colon cancer, this study provides exciting new insights into how simple changes to our exercise routine could make a big difference.
Ultimately, staying active, regardless of timing, is key to keeping cancer risk at bay. Adding an extra morning or evening walk, jog, or even a light stretch could be one more way to take control of your health.
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Sources:
Lang, K. (2024, November 11). Exercise during 2 specific times may help further reduce colorectal cancer risk. Medicalnewstoday.com; Medical News Today. https://www.medicalnewstoday.com/articles/exercise-during-specific-times-morning-evening-reduce-colorectal-cancer-risk#Advice-for-reducing-colorectal-cancer-risk
