Most advice about inflammation focuses on food. But some of the strongest human evidence points to something else: regular physical activity.
A 2025 study in Cell Reports Medicine followed more than 440,000 people and scored their inflammation levels. People with the highest inflammation had about a 40% higher overall cancer risk than those with the lowest. For cancers closely linked to inflammation, the risk was 80% to 100% higher. Regular aerobic activity, such as brisk walking or cycling, was associated with lower inflammation.
The same study also estimated that 117 to 500 minutes of exercise per week was linked to a 21% lower risk of inflammation-related cancer and a 34% lower overall cancer mortality.
A 2023 study in JAMA Internal Medicine adds a practical dimension. Looking at combinations of aerobic and strength activity in over 500,000 adults, the best outcomes came from a balanced mix. About 150 minutes of moderate aerobic activity per week plus one or two strength sessions was associated with the lowest mortality risk.
Exercise will not “cure” inflammation or prevent cancer in any individual. The evidence describes patterns across large groups. But the practical message is simple. You do not need a perfect routine. You need a repeatable one. A brisk walk most days, plus a couple of short strength sessions, is a reasonable place to start.
