BY THE OPTIMIST DAILY EDITORIAL TEAM We already know working out is good for your heart, your waistline, and your mental state. But it turns out it might also give your cells a leg up in the fight against cancer. And no, we’re not talking about hours at the gym or grueling boot camps. According to a new study published in the International Journal of Cancer, just 10 minutes of intense exercise may trigger real, measurable changes in your body that help reduce the risk of developing colon cancer, and possibly other forms of cancer, too. The surprising impact of a 10-minute workout In the study, researchers gathered a group of 30 adults between the ages of 50 and 78, all of whom were classified as overweight or obese. Each participant completed a brief but intense cycling session lasting around 10 minutes. After the workout, blood samples were taken to see what was happening inside their bodies. The results were eye-opening: 13 different proteins related to cancer prevention and cell health increased after the session. One standout was interleukin-6, a molecule that plays a key role in repairing damaged DNA. Others were involved in reducing inflammation, boosting blood vessel function, and improving metabolism. Then the researchers took things a step further. They exposed colon cancer cells in the lab to the blood from the participants post-exercise. What they saw was more than 1,300 genes changed their activity, particularly those related to energy production, cancer cell growth, and, most importantly, DNA repair. In short: ten minutes of hard movement triggered changes that could make your body more resilient to cancer. That’s no small thing. Why DNA repair and inflammation matter Dr. Anton Bilchik, surgical oncologist and director at Providence Saint John’s Cancer Institute, weighed in on why these results matter: “DNA repair is an important way to slow the progression of colon cancer,” he explained. “Exercise may have a protective effect, possibly by stimulating the immune system to fight cancer cells or potentially delay the progression.” And that’s not all. Chronic inflammation (your body’s low-level fire alarm that won’t quit) can mess with healthy cells over time, raising your cancer risk. Regular physical activity is one of the most reliable ways to turn down that inflammatory response. “Anything that can be done to reduce inflammation—such as exercise—is likely to reduce the chance of getting cancer,” says Bilchik. Is this just about colon cancer? While the study specifically looked at colon cancer cells, experts say the findings likely apply more broadly. Dr. Eduardo Vilar Sanchez, a cancer prevention specialist at The University of Texas MD Anderson Cancer Center, noted that researchers often focus on common cancers because the data is easier to collect and compare. But Sanchez adds that the biological benefits seen in this study, like inflammation reduction and DNA repair, are core mechanisms that are relevant across many types of cancer. And with colon cancer rates on the rise in younger adults, understanding how lifestyle choices like exercise play a role has never been more important. What about strength training? This particular study centered on a short burst of cardio, but that doesn’t mean strength training should be left out of the conversation. In fact, previous research suggests it may be just as valuable or even more so for lowering cancer risk. The National Foundation for Cancer Research has found that doing strength training twice a week may cut your cancer risk by 31 percent. Plus, lifting weights is also linked to a lower risk of heart disease, diabetes, and even cognitive decline. So while this study didn’t test deadlifts or kettlebell swings, there’s good reason to believe resistance training belongs in your anti-cancer game plan. Move your body, protect your health Whether it’s cycling hard for 10 minutes, lifting weights, or going for a brisk walk, the real win is making movement a consistent part of your routine. “Lifestyle changes like exercise are a way of potentially preventing cancer or slowing down the progression,” Bilchik says. “It can even improve the response to treatment after being diagnosed.” Sanchez echoes that sentiment: “We need more studies like this; ones that translate into clear, doable actions people can take in real life.” So if you needed another reason to lace up your sneakers, here it is: your workout might be giving your cells the boost they need to keep you healthier, longer. And hey, 10 minutes? You’ve definitely scrolled social media for longer than that. Source study: International Journal of Cancer—Exercise serum promotes DNA damage repair and remodels gene expression in colon cancer cells     Did this solution stand out? Share it with a friend or support our mission by becoming an Emissary.The post Only have 10 minutes? This quick burst of exercise may cut your cancer risk first appeared on The Optimist Daily: Making Solutions the News.