Spending 30 minutes less on this activity each day reduces the risk of several cancers, researchers say

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Americans’ sedentary lifestyle increases their risk of several types of cancer, but an increase in activity of 30 minutes a day is enough to make a difference, experts say.

According to a federal study, a quarter of American adults sit at their desk, in their car, on a couch or elsewhere, an average of eight hours a day. And a University of Glasgow study this summer shows that sitting for around 30 minutes without getting up each day could be linked to a higher risk of cancer.

Sitting is linked to higher obesity rates. This chronic condition is a risk factor for cancer and is linked to increasing rates of breast cancer – the most common type of disease among women.

But separate, previous research has shown that being active for just an extra half hour can have a positive impact.

Research from the University of Texas MD Anderson Cancer Center in 2020 found that replacing sitting with 30 minutes of activity was associated with a 31% lower risk of cancer death.

Although more research is needed to confirm the extent to which prolonged sitting increases cancer risk, Harvard researchers believe it may be linked to muscle activity.

When muscles are active, they help regulate blood sugar and reduce the risk of disease, according to Harvard Health, compared to periods of relaxation.

When it comes to breast cancer specifically, women who meet the federal recommendation of 150 minutes of aerobic exercise and two strength training sessions per week have a 10 to 20 percent reduced risk, according to the Susan G. Komen Foundation, a nonprofit organization.

But daily exercise, regardless of duration and intensity, reduces cancer risk by varying amounts, according to UCLA Health. Exercise balances hormones, keeps the immune system healthy to prevent the growth of cancer cells, and promotes a healthy weight, explains UCLA Health.

The American Cancer Society recommends a range of activities, from daily walking and stair climbing to brisk walking, dancing, cycling, yoga, or playing a sport.

If you’re stuck in the office, walking or even standing can help, according to Mount Sinai Healthcare of New York.

Andrew Dorsey, an exercise physiologist at Mount Sinai Physiolab, suggests taking meetings while walking. “If you have something to talk about with a colleague, suggest they walk while you chat,” he said.