New study shows intense exercise, as short as 10 minutes, may help protect against cancer

You don’t need hours in the gym to support your health. At Tom’s Guide, we often tell readers that even short, consistent workouts can make a real difference. Now science is giving you another reason to love a short but challenging workout.

Researchers at Newcastle University have found that as little as 10 minutes of intense exercise can trigger biological changes linked to slower cancer growth. Yes, just ten minutes.

How did they reach these findings?

The study looked at 30 adults aged 50 to 78, all overweight or obese but otherwise healthy. Each volunteer hopped on a bike and went hard for about 10 minutes. Afterward, their blood was tested, and the team found that exercise had triggered tiny molecules that seemed to activate DNA repair genes and dial down genes involved in cancer growth.

When researchers applied post-exercise blood to bowel cancer cells in the lab, they observed more than 1,300 genes changing their activity.

Some genes that help cells produce energy became more active, while others linked to rapid cancer cell growth were dialled down. Researchers also found interleukin-6 (IL-6) in the blood. This molecule helps trigger DNA repair, suggesting even a short workout can influence important cellular processes.

Dr. Sam Orange, Senior Lecturer in Clinical Exercise Physiology and lead author of the study, says: “Even a single workout can make a difference. Ten minutes sends powerful signals to the body.” He is careful to point out that exercise is not a cure for cancer, but it can create a more hostile environment for cancer cells and support overall health.

Perhaps if you’ve fallen out of a routine or aren’t sure where to start with your fitness, this gives you a why. You can gradually add more minutes as you get fitter.

That could mean throwing on your gym clothes and hopping on a bike for a short session, stepping outside for a brisk walk, or even trying something new Japanese walking method, which focuses on posture and pace. Or, you could start a beginner running plan using one of the best running apps.

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