Just 30 minutes of resistance training can support cancer recovery — here's what the science says

A new study from Edith Cowan University has found that just 30 minutes of vigorous exercise, whether it's high-intensity interval training (HIIT) or resistance training, could trigger a rise in certain proteins that may help the body defend itself against cancer.

The research focused on myokines, proteins produced by muscles during exercise. Previous laboratory studies have shown that these proteins can slow the growth of cancer cells. In this latest trial, breast cancer survivors took part in a single 30-minute workout, using either bodyweight or equipment such as weights or the best resistance bands for strength training.

Blood samples taken before, immediately after, and 30 minutes post-exercise showed an increase in myokine levels. In lab conditions, these proteins slowed cancer cell growth by 20 to 30%.

While the results don't mean a workout is a cure or a guaranteed form of prevention, they suggest exercise could play a potentially valuable role in cancer care alongside medical treatment, not in place of it.

Furthermore, the study only looked at a single 30-minute workout performed once and not as part of a regular schedule. It goes without saying, but appropriate exercise performed consistently is key to overall health, regardless of circumstances.

What else did the research find?

The study also explored how long-term changes in body composition, with more lean muscle and less fat, could help reduce inflammation in the body. Chronic inflammation is linked to cancer progression and recurrence, so reducing it may help create a less favourable environment for tumours to grow.

Quick-fix weight loss might shift the number on the scale, but the researchers stressed that the quality of the change matters. Maintaining or increasing muscle mass, while also reducing fat, may be central to achieving these anti-inflammatory changes.

As anyone who has ever sweated through a workout knows, there is a certain satisfaction in the here and now, from the post-exercise glow to the buzz of endorphins. This study hints that the benefits could go much deeper.

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