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

a woman exercising in snow — (Image credit: Shutterstock)

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How did they reach these findings?

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.

a senior woman riding a bike — (Image credit: Getty Images/Halfpoint Images)

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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Jessica has been a fitness writer at Tom’s Guide since 2023, bringing three years of experience writing about health, fitness, and the great outdoors. Her passion for exercise began during her childhood, where she spent weekends hiking and competing in local athletics club events. After earning a master’s degree in journalism from Cardiff University, Jessica found the perfect way to combine her love of storytelling and fitness into a career.

Jessica is passionate about testing fitness gear and tech, using her reviews to help readers make informed buying decisions. She ran her first marathon in April 2024, finishing it in 3 hours and 48 minutes. Through her training, she’s developed a deep understanding of what it takes to grow as a runner, from effective workouts and recovery techniques to selecting the right gear for every challenge.

When she’s not at her desk, Jessica enjoys spending time in the kitchen crafting new recipes, braving cold water swims and hiking.

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