Stronger Than Cancer: How Fitness Fights Cancer

Story at-a-glance A 2025 meta-analysis of 46,694 cancer patients found that higher muscle strength and cardiovascular fitness reduced all-cause mortality risk by 31% to 46% across different cancer types and stages The same study showed that each unit increase in muscle strength reduced death risk by 11%, while increases in cardiovascular fitness lowered cancer-specific mortality by 18% Beyond improving cancer outcomes, a 2021 review of 188 studies found that regular physical activity reduces the risk of developing multiple cancer types by 10% to 20% through various mechanisms For cancer patients, intense workouts aren't necessary; simple activities like daily walks or standing up from a chair multiple times meaningfully improve strength and fitness The optimal daily target for walking is 10,000 to 12,000 steps, while strength training is most effective at 40 to 60 minutes weekly, spread across two to three sessions; exceeding 130 minutes negates benefits