(NaturalHealth365)  Scientists have discovered that one workout can activate your body’s anti-cancer defenses – almost immediately.

New research published in Breast Cancer Research and Treatment has revealed something remarkable: a single workout – just one session of resistance training (RT) or high-intensity interval training (HIIT) – is enough to release powerful cancer-fighting molecules into the blood of breast cancer survivors.

And the effects were immediate.  Within minutes of exercise, blood samples taken from women who had survived breast cancer showed spikes in special proteins called myokines – signaling molecules released by contracting muscles.  These myokines didn’t circulate passively; when researchers applied the post-exercise blood serum to aggressive breast cancer cells in the lab, the cancer cell growth slowed dramatically.

Exercise as medicine: The power of myokines

We’ve known for years that exercise lowers cancer risk, improves survival, and reduces recurrence.  But scientists have long wondered how movement translates into medicine.  This new study shines a spotlight on myokines, essentially tiny messengers your muscles release when you move.

Some of the stars identified include:

• Decorin: interferes with tumor growth and helps shut down cancer-friendly signaling.

• IL-6: not just an “inflammation molecule” but, in the right context, a trigger for cancer cell self-destruction.

• SPARC: regulates tumor progression and limits cancer spread.

• Oncostatin M (OSM): pushes cancer cells into dormancy, where they can no longer multiply.

Both RT and HIIT boosted these myokines within minutes of finishing the workout.  Cancer cell growth was suppressed by up to 29% in vitro.

Resistance training vs HIIT: Which wins?

Researchers randomized 32 breast cancer survivors into two groups: one did a single resistance training session (leg presses, rows, chest press, squats), while the other performed HIIT (short bursts of all-out effort on bike, treadmill, or rower).

Both groups experienced cancer-suppressing benefits.  HIIT had a slight edge immediately after exercise, producing a bigger spike in IL-6 and stronger early suppression of cancer cell growth.  Resistance training, however, elevated OSM at 30 minutes post-workout, suggesting longer-lasting anti-cancer effects.

Bottom line: both are potent.  The best workout is the one you’ll do consistently.

Why these findings matter for survivors

Recurrence remains a fear for many breast cancer survivors, with estimates ranging from 10% to 30% depending on subtype and stage.  Exercise offers something unique:

• No prescription required

• Minimal side effects (unlike chemotherapy or hormone therapy)

• Whole-body benefits (better mood, stronger muscles, improved heart health, reduced fatigue)

This research shows that you don’t need to be an elite athlete, or even commit to a 12-week program, to start reaping benefits.  One workout can flip the switch on your body’s built-in cancer defenses.

How to turn on your anti-cancer pharmacy

You don’t need a lab or a researcher measuring your blood to get these benefits.  Here’s how you can apply the findings today:

• Do resistance training twice a week: Weights, machines, or bodyweight exercises like pushups, squats, and lunges.  Aim for 3-4 sets of 8-12 reps at a challenging intensity.

• Add HIIT sessions once or twice a week: Cycling, rowing, sprint intervals, or bodyweight circuits.  Short bursts (20–30 seconds of high effort followed by rest) stimulate myokine release.

• Mix it up for maximum benefits: Alternating between RT and HIIT combines immediate and longer-lasting anti-cancer effects.

• Consistency beats perfection: Home-based resistance bands or brisk stair intervals work – no gym required.

What’s the bottom line?

This is more than exercise for fitness.  It’s exercise as medicine – a natural, side-effect-free therapy that can help shield survivors from recurrence and empower anyone looking to prevent cancer.  Your muscles aren’t just for movement – they’re an untapped pharmacy capable of releasing anti-cancer molecules every time you train.

But exercise is only one component of a comprehensive approach to cancer prevention and recovery.  Combining movement with evidence-based nutrition, lifestyle strategies, and expert guidance can dramatically enhance your body’s natural defenses, giving you the best chance to stay healthy and resilient.  What if the cancer-fighting strategies of 22 world-renowned doctors, researchers, and nutritionists were right at your fingertips?

Available now: Own Jonathan Landsman’s Stop Cancer Docu-Class – 32 groundbreaking presentations plus all bonus materials.  Order today and get instant access to lifesaving knowledge you won’t find anywhere else.

Sources for this article include:

Springer.com
Sciencedaily.com