A recent study reveals that sedentary habits increase the risk of cancer, but small changes, such as just three minutes of exercise, can make a significant difference in health.
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20/08/2026
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Sand sits all day working in front of the computer and rarely gets up, know that this is one of the most harmful habits for your health.
According to a study published in July in BMC Medicine, moving a few minutes (although few) throughout the day can make a significant difference in your well-being, reducing the risk of 13 types of cancer, highlights an article by HuffPost.
The study also found that only three minutes a day of intense physical exercise, such as running or climbing fast stairs, could reduce the risk of various types of cancer.
On the other hand, the longer you sit a day, the greater the risk of developing the disease. In the study, participants who replaced 30 minutes of motion with 30 minutes sitting increased the risk of cancer by 8%.
“ Each movement counts during the day”, noted John J. Mitchell, the main author of the study. “Our movements over the 24 hours are adding up and each behavior has an cumulative effect.”.
Why can only a few minutes of exercise make all the difference
To discover the benefits of the movement, researchers measured the daily activity of 59,218 participants.
Later, they analyzed the medical records eight years after the participation of individuals in the study, in order to check whether they had developed 13 types of cancers associated with physical inactivity, including bladder, breast, intestine, kidney and stomach cancer.
Based on these data, statistical models were developed to verify that the replacement of sedentary time with more daily movements could reduce the type of cancer.
It was found that movement at any intensity was more effective in reducing the risk of cancer than sedentary behavior. Adding more intense movements was even more effective in reducing these risks.
Mitchell stated that “replace sitting time during the day by any movement, or even standing up, can contribute to reducing the risk of cancer,” noting that “the most theoretical benefits could be observed by incorporating only a few minutes of more intense activities a day.”.
Like other studies, this study highlights the importance that short walks and small training can have in health.
“ Moderate or intense activities trigger positive physiological mechanisms, such as reducing inflammation and risk of diabetes, as well as improving the cardiovascular system, which are all important,” Mitchell suggested.
To get these benefits you don't need to spend gym hours. Activities like running to take the bus, climbing stairs or playing with children are equally important.