Colorectal cancer, unfortunately, is not a rare or niche condition. It’s actually a major public health concern as the third most commonly diagnosed cancer and the second-leading cause of cancer-related death. In the United States alone, researchers predicted 2025 would see 106,000 new diagnoses.¹
Genetics are absolutely factored into cancer risk, but also part of that equation are lifestyle choices that affect diet, physical activity, and body weight. Not only do they help predict risk, but also outcomes after diagnosis. Research has consistently shown that obesity and a sedentary lifestyle are closely linked to colorectal cancer risk. In fact, the International Agency for Research on Cancer reports that up to 25% of all cancer cases worldwide are attributable to excess weight gain and physical inactivity.²
Why is obesity such a big deal in this? It often travels alongside chronic inflammation, insulin resistance, and metabolic changes that can create an environment where cancer cells are more likely to grow and thrive. These same processes are also influenced by physical inactivity and poor dietary patterns, forming a cycle that increases colorectal cancer risk over time. As colorectal cancer rates rise with age and modern lifestyle habits, experts increasingly point to modifiable behaviors, especially exercise and diet, as critical tools for prevention and improved outcomes.²
Evidence from a first-of-its-kind study now shows that regular physical activity and anti-inflammatory dietary patterns can reduce cancer risk, improve treatment tolerance, and even increase survival for people diagnosed with colon cancer.
Impact of Exercise
Exercise isn’t optional – for anyone who takes their health seriously, at least. We’ve known it for years, and research is backing up consistent physical activity as a powerful medical intervention. Regular, intentional exercise has an overwhelming impact on a multitude of health conditions: metabolic syndromes, cardiovascular diseases, liver and kidney function, to name a few. Cancer risk, recurrence, and survival are a meaningful yet small portion of how being active affects our overall health.
Large-scale research consistently shows regular physical activity lowers the risk of developing colon cancer in the first place. Epidemiological studies suggest approximately 15% of colon cancers could be prevented through physical activity alone. That’s a striking figure given how common the disease is.² A major meta-analysis found that physically active people had a 24% lower risk of colon cancer compared with those who were sedentary, and in some studies, individuals who exercised for seven or more hours per week experienced up to a 40% reduction in colon cancer risk.²
Exercise also appears to influence early changes in the colon that can eventually lead to cancer. Physical activity has been linked to a lower prevalence of precancerous polyps and adenomas, including fewer large polyps, which are more likely to become malignant over time. This suggests movement may help interrupt colorectal cancer before it fully develops.² From a biological standpoint, exercise influences the same pathways involved in colorectal cancer development: insulin regulation, chronic inflammation reduction, immune system improvement, and excess body fat reduction. Exercise improves circulation and strengthens our muscles, and it also actively reshapes the internal conditions that affect cancer risk and progression.
For those with a colon cancer diagnosis, exercise is still beneficial. Surprisingly, staying physically active during treatment has been shown to reduce fatigue and lessen side effects from surgery, chemotherapy, and radiation. Patients who remain active often tolerate treatment better and regain strength more quickly than those who are sedentary.³
Perhaps the most compelling evidence comes from recent clinical trials examining structured exercise programs for colon cancer survivors. A trial study involving almost 900 participants across multiple countries found that people who followed a structured, personalized exercise program had significantly better outcomes than those who received standard health education alone. After five years, the group that followed a prescribed exercise regiment were 28% less likely to die, experience recurrence, or develop a new cancer. At eight years, that went up to 37%.⁴
It’s worth noting that these programs were neither strenuous nor inaccessible. Working with a professional could help tailor the proper exercise, activities included walking, cycling, swimming, and other moderate aerobic exercises, typically performed for about 40 minutes at a time and repeated consistently over the course of several years.5 The most crucial key components were consistency, appropriate intensity, and long-term adherence. It did not take expensive equipment or high-intensity training.
Current guidelines generally recommend that adults, including cancer survivors (when medically appropriate), aim for about 150 minutes of moderate aerobic exercise per week, along with two to three sessions of strength training.6 Factors such as age, other medical conditions, recent surgery, chemotherapy side effects, and overall fitness level are analyzed for what is deemed medically appropriate for any given individual. The recommendation also says starting slowly and increasing activity gradually is safer and more sustainable than trying to do too much too soon.
Exercise is a potent adjunct to medical care and regular screening, and it’s one people can control and use at nearly any stage of life.
Diet: The Anti-Inflammatory Kind
Diet isn’t a side conversation to exercise; they go hand in hand. What we eat directly influences inflammation, metabolism, gut health, and body weight – sound familiar?
Researchers have honed in on chronic, low-grade inflammation as a primary driver in the development and progression of colon cancer. Inflammation is the body’s natural response to injury or illness, but ongoing (i.e., chronic) inflammation creates an environment where cells are more likely to make mistakes during division. Over time, these errors can lead to DNA damage and cancer development. Chronic systemic inflammation has been identified as a risk factor not only for developing colorectal cancer but also for cancer progression and recurrence after treatment.⁷
Dietary patterns that reduce inflammation can significantly improve outcomes for people with colon cancer (as well as many other chronic conditions, from autoimmune dysfunction to visceral diseases). A trial studying patients with stage III colon cancer found that those who ate a diet lower in inflammatory foods and engaged in regular physical activity had markedly better survival than those who did not – a whopping 63% lower risk of death compared to those who ate a highly inflammatory diet and exercised less.⁷
On the opposite end of the spectrum, the same study found that patients who consumed the most pro-inflammatory diets had significantly worse outcomes – an 87% higher risk of death, to be exact.7 Our overall diet patterns have direct implications for not just our weight, but also for cancer survival.
What does an anti-inflammatory diet actually look like? The simplest and most recognizable pattern is a Mediterranean or heart-healthy diet. They emphasize whole, minimally processed foods that support metabolic health and reduce oxidative stress: leafy greens, brightly colored vegetables, berries, citrus fruits, whole grains, lean proteins, and healthy fats (olive oil, nuts, and avocados). Coffee and tea are also acceptable components of an anti-inflammatory diet, particularly green tea.
What to do is just as important to know as what NOT to do. Diets high in red and processed meats, refined grains, sugar-sweetened beverages, and highly processed snack foods have been shown to increase inflammation in the body. They promote insulin resistance and inflammatory signaling, creating conditions that encourage cancer growth.
For patients who have undergone bariatric surgery or are following a bariatric-style diet, the same principles still apply. Bariatric nutrition already emphasizes protein intake, portion control, and nutrient-dense foods, which can align well with an anti-inflammatory approach.
See the Team
We tend to have an over-specialized sense of our body parts and the habits that affect them, but the same factors that influence metabolic health (weight, inflammation, insulin resistance, and physical activity) also affect colorectal disease. Our team understands that overlap.
Colon cancer is highly treatable when detected early, yet many cases are diagnosed later simply because symptoms were overlooked or dismissed. Changes in bowel habits, unexplained weight loss, rectal bleeding, persistent abdominal pain, anemia, or ongoing fatigue should never be ignored, especially in patients with obesity, metabolic disease, or a family history of colorectal cancer.
In addition to lifestyle changes, medical evaluation and screening are the most effective tools we have. Caught early, cancer outcomes are significantly better, and in some cases, cancer can be prevented altogether through the removal of precancerous polyps. Lifestyle choices help lower risk, and they work best when paired with appropriate screening.
At SAMPA, patients benefit from a collaborative approach that recognizes how closely metabolic health and colorectal health are connected. Our team is uniquely positioned to evaluate risk, address symptoms, and guide patients through prevention, early detection, and treatment when needed.
Exercise, diet, and weight management give patients control over their health; a partnership with the right medical team makes sure those efforts are supported, monitored, and optimized.
- American Society of Clinical Oncology. (2025, June 1). Movement Is Medicine: Structured Exercise Program May Lower Risk of Cancer Recurrence and Death for Some Colon Cancer Survivors. Asco.org. https://www.asco.org/about-asco/press-center/news-releases/movement-medicine-structured-exercise-program-challenge.
- Oruç, Z., & Kaplan, M. A. (2019). Effect of exercise on colorectal cancer prevention and treatment. World journal of gastrointestinal oncology, 11(5), 348–366. https://doi.org/10.4251/wjgo.v11.i5.348.
- American Society of Clinical Oncology. (2025b, July 24). Diet and Exercise for Colon Cancer Survivors: What the Latest Science Says (American Cancer Society, Ed.). Cancer.org. https://www.cancer.org/cancer/latest-news/diet-and-exercise-for-colon-cancer-survivors.html.
- Oncology Central. (2025, June 4). World-first trial highlights survival benefits of exercise for colon cancer. Oncology Central. https://www.oncology-central.com/world-first-trial-highlights-survival-benefits-of-exercise-for-colon-cancer/.
- American Society of Clinical Oncology. (2025b, July 24). Diet and Exercise for Colon Cancer Survivors: What the Latest Science Says (American Cancer Society, Ed.). Cancer.org. https://www.cancer.org/cancer/latest-news/diet-and-exercise-for-colon-cancer-survivors.html.
- Oruç, Z., & Kaplan, M. A. (2019). Effect of exercise on colorectal cancer prevention and treatment. World journal of gastrointestinal oncology, 11(5), 348–366. https://doi.org/10.4251/wjgo.v11.i5.348.
- American Society of Clinical Oncology. (2025a). Patients with stage III colon cancer who eat an anti-inflammatory diet have better survival outcomes. Asco.org. https://www.asco.org/practice-patients/patient-resources/breaking-cancer-news-patients/asco-annual-meeting/calgb-swog-80702-edip. ASCO Annual Meeting.
