Cancer, Dementia, and Exercise
Today, I’m diving into two topics you probably don’t want to think about – dementia and cancer.
But stay with me, because I’m not just going to share the bad news – I’ll also provide some hope and practical tools.
The scary news –
Dementia cases in the United States are projected to nearly double by 2060. Currently, around 34.6% of people aged 85 and older are living with dementia.
One in two men and one in three women are expected to be diagnosed with some form of cancer in their lifetime, according to the American Cancer Society.
The good news -
Dementia has many preventable risk factors—things like poor diet, lack of exercise, smoking, and excessive alcohol consumption. Addressing these factors early on can significantly reduce the risk of developing dementia in later life.
And cancer deaths have been steadily declining over the past few decades. Since the early 1990s, cancer death rates in the U.S. have dropped by about 27%, thanks to improvements in early detection, advanced treatments like immunotherapy, and better lifestyle choices. All contributed to this positive trend, even though cancer is still the second leading cause of death in the U.S.
Want to slash your risk of both cancer and dementia? Exercise.
Let’s explore how even a little movement can make a big impact.
Dementia and Exercise
Regular exercise is one of the most effective ways to reduce the risk of developing dementia.
New research from the Johns Hopkins Bloomberg School of Public Health reveals that even small amounts of moderate to vigorous activity can have a major impact.
For example, just 35 minutes of exercise per week—less than 5 minutes a day—was linked to a 41% reduction in dementia risk over four years. And the benefits increase with more activity:
60% lower risk for those exercising 35 to 69.9 minutes a week
63% lower risk for those in the 70 to 139.9 minutes/week category
69% lower risk for those who clocked in over 140 minutes of exercise a week
These findings highlight that even minimal exercise—well below official recommendations—can significantly protect your brain.
Why is exercise so key?
It promotes blood flow to the brain
Stimulates the growth of new brain cells
Helps reduce inflammation
All of these factors are key in protecting against cognitive decline.
Cancer and Exercise
Exercise has been shown to lower the risk of at least 8-10 types of cancer. These include:
Breast cancer: A reduction in risk of 6-10%
Colon cancer: An 8-14% lower risk in men
Endometrial cancer: A 10-19% lower risk
The more active you are, the greater the protective effect!
While the general guideline recommends 150 minutes of moderate-intensity exercise per week, upping that to 300 minutes can provide even greater benefits. If you're short on time, high-intensity exercise (like HIIT) can deliver even more powerful results in less time.
An interesting tidbit:
Exercise provides significant protection - even without weight loss. It improves metabolic health, reduces inflammation, and boosts immune function, making the body a less favorable environment for cancer to grow.
How Exercise Impacts Cancer on a Cellular Level
Exercise impacts the body in several important ways that help reduce cancer risk, including:
Improved blood flow: Increased circulation allows more oxygen to reach tissues, including tumors. This helps cancer treatments, like chemotherapy, work more effectively.
Stronger immune system: Exercise activates natural killer (NK) cells, which play a critical role in identifying and destroying cancer cells.
Better metabolic regulation: Exercise helps control insulin and glucose levels, reducing the nutrients that fuel cancer cell growth.
Exercise and Tumor Growth
Emerging research suggests that exercise may also help slow tumor growth, especially in cancers like prostate cancer. Studies show that men who engage in high-intensity interval training (HIIT) may see reductions in PSA levels, a marker for prostate cancer activity.
This suggests that regular exercise could help prevent cancer progression.
Wrap Up: How to Use Exercise to Lower Your Risk of Dementia and Cancer
I’ll be honest. I hesitate to write about topics like dementia and cancer because I don’t ever want to give the impression that exercise alone is a magical solution.
These diseases are complex and multifactorial—there’s no one thing that can fully prevent them.
But when it comes to exercise, the conversation is often centered around simply looking better, and let's face it, that motivation can run dry pretty quickly.
So, here’s my approach: What if we frame exercise not just as a way to look good, but as a tool to:
Feel better in both the short and long term
Drastically improve quality of life
And—yes—significantly reduce the risk of these awful diseases
That, for me, makes it a whole lot easier to stay committed to a regular routine and a healthy eating system.
With that in mind, here are a few takeaways for how to use exercise to lower your risk of dementia and cancer:
Aim for at least 150 minutes of moderate-intensity exercise per week.
This is the baseline recommendation, but 300 minutes of exercise per week is even more effective for long-term protection.
Include high-intensity workouts in your routine.
High-intensity exercise, like HIIT, offers an even greater risk reduction in less time, making it an efficient way to stay healthy.
Be consistent with your activity.
It’s not about perfection; it’s about regular movement. Even small, consistent efforts are more beneficial than prolonged inactivity.
Combine strength training with aerobic exercise.
A mix of cardio and strength exercises improves metabolic health, reduces inflammation, and strengthens the immune system—key factors in preventing cancer and cognitive decline.
Maintain a healthy weight.
Regular exercise helps regulate weight, which plays a crucial role in preventing several types of cancer and can lower the risk of developing dementia.
Increase circulation with moderate-to-vigorous exercise
Getting your heart rate up is key in improving blood flow and oxygen delivery to your brain and body, which can lower cancer and dementia risks.
Stick with what works for you.
You don’t need to follow a rigid routine. Even "weekend warriors" can benefit from just a couple of intense sessions each week.
Exercise for brain health.
Regular exercise improves memory, increases blood flow to the brain, and boosts cognitive function, all of which can lower your dementia risk over time.
When you frame exercise in the context of improving your quality of life, preventing life-altering diseases, and feeling better today and tomorrow, it becomes so much more motivating.
So, start moving—because your future self will thank you.
Best,
John
P.S. My two favorite pics from Kelly’s bridal shower this weekend. First one with our adorable niece Averill, second one with my mom!
3 Steps You Can Take
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