Cancer accounts for nearly 10 million deaths each year, prompting people to look for practical and meaningful ways to lower their own risk. While some cancer risk factors may be beyond our control, daily habits like what you eat, physical activity levels, and everyday routines can play an important role in overall health. If you’re trying to create a morning routine that supports cancer prevention, one oncologist recommends starting the day with exercise.
“Try to move your body earlier in the day, even if it’s just a brisk walk before breakfast,” says Erev Tubb, MD, oncologist, hematologist, and medical director of the Leading-Edge Cancer Center at Mullica Hill. “Morning activity seems to work with your natural hormone and melatonin rhythms rather than against them, whereas exercising too late can throw that rhythm off. Plus, it’s a small shift that sets a healthy tone for the rest of the day.”
Research suggests that exercising in the morning may offer greater protection against certain cancers than exercising later in the day. One study, published in the , found that physical activity between 8 and 10 a.m. was associated with a 25 percent lower risk of breast cancer and 27 percent lower risk of prostate cancer. Researchers think this could be related to the body’s internal clock, which influences hormones, sleep, and body temperature.
That’s not to say you should avoid evening exercise altogether. After all, physical activity at any time of day is the better option than being sedentary. One large of over 85,000 adults found that both light and moderate-to-vigorous daily activity were associated with a lower risk of cancer. So if you miss your morning workout, don’t be afraid to exercise later in the day.
Exercise can also help lower cancer risk by helping maintain a healthy weight. Being obese or overweight is a cancer-related risk factor, with more than 716,000 obesity-associated cancers in the U.S. in 2022. Regular physical activity also supports immune function and helps control inflammation.
Rather than feeling like you need to make a bunch of changes overnight, start with a simple goal of moving more throughout the day and ideally getting some of that activity done in the morning. As Tubb recommends, that could be as simple as a brisk walk around the block or indoors on a walking pad. As you build the habit, you can then find a form of exercise you genuinely enjoy and can commit to a few times a week, whether it’s a HIIT class, running, or weightlifting.