Maintaining a slim waistline while engaging in regular physical activity is the most effective way to lower the risk of cancer, according to new research.
A study involving over 315,000 Britons found that relying on just one of these factors is not enough to maximize cancer prevention. Experts emphasize the need for a comprehensive approach, noting that even small lifestyle adjustments can lead to significant long-term health benefits.
Conducted by the World Cancer Research Fund, the study is the first to examine how waist size and physical activity levels interact in reducing cancer risk. Researchers compared cancer rates among individuals who met the World Health Organization (WHO) guidelines for waist circumference—less than 88 cm (35 inches) for women and 102 cm (40 inches) for men.
Participants were also assessed based on WHO recommendations for physical activity, which include 150 to 300 minutes of moderate exercise or 75 to 150 minutes of vigorous activity per week.
Over an average follow-up period of 11 years, nearly 30,000 study participants developed cancer.
Findings revealed that individuals who did not maintain the recommended waist size faced an 11% higher cancer risk, even if they met exercise guidelines. Conversely, those who were not physically active had a 4% increased risk, despite having a healthy waist circumference. Those failing to meet both criteria had a 15% higher risk of developing cancer.
The study, published in the British Journal of Sports Medicine, underscores the importance of a dual approach to prevention. Lead researcher Professor Michael Leitzmann of the University of Regensburg, Germany, stated:
“Our findings highlight the importance of addressing multiple factors together. Maintaining a healthy waist size and staying physically active are both crucial for cancer prevention. This research reinforces the need for practical, achievable lifestyle changes that can have a lasting impact on health.”
Previous studies have already linked a balanced diet rich in fruits and vegetables with a lower risk of cancer. However, the researchers concluded that following both WHO guidelines on waist circumference and physical activity is essential—adhering to just one is insufficient.
Moderate-intensity activities include brisk walking (at least 4 mph), heavy cleaning, cycling at 10-12 mph, or playing badminton. Vigorous exercises involve jogging (6 mph or faster), hiking, shoveling, or playing high-energy sports like football, basketball, or tennis.
Meanwhile, Cancer Research UK announced a £10 million investment, in partnership with other organizations, to develop AI-driven tools for early cancer detection and prevention.
The initiative, part of the five-year Cancer Data-Driven Detection programme, aims to help doctors predict an individual’s cancer risk and offer personalized prevention strategies. This could lead to more frequent screenings for high-risk individuals while reducing unnecessary tests for those at lower risk.
Dr. Helen Croker, assistant director of research and policy at the World Cancer Research Fund, reinforced the importance of an overall healthy lifestyle:
“These findings emphasize the need for a holistic approach to cancer prevention. Maintaining a healthy weight—especially a recommended waist size—being physically active, and eating a nutritious diet all play critical roles. Small, sustainable lifestyle changes, such as incorporating daily movement and making healthier food choices, can add up to significant health benefits over time.”
This research follows recent projections that the number of people living with cancer in the UK will reach a record high of 3.4 million this year.
