How Exercise Influences Your Genes: Understanding Epigenetics After Cancer

When we talk about the benefits of exercise after cancer, we often focus on strength, energy levels, and emotional wellbeing. But research is now showing us that movement also plays a role at the cellular level—by influencing how your genes behave.

This is through a biological process called epigenetics, and it has important implications for long-term health and recovery.

What Is Epigenetics?

Epigenetics refers to changes in gene expression that occur without altering the DNA sequence itself. In simple terms, it determines which genes are “switched on or off,” and how actively they function.

These changes are influenced by a variety of lifestyle factors including nutrition, sleep, stress, and importantly, exercise.

Unlike genetic mutations, epigenetic changes are reversible. This means that how you move, eat, and live can help shape how your genes behave over time.

The Link Between Exercise and Epigenetics

Studies have shown that regular physical activity can lead to epigenetic modifications that positively affect:

• Inflammation – reducing chronic low-grade inflammation, which is linked to both cancer development and recurrence

• Immune system regulation – supporting the body’s ability to detect and respond to abnormal cells

• Hormone metabolism – particularly important for individuals who have experienced hormone-sensitive cancers

• DNA repair and cell regulation – helping maintain normal cell function and reduce the risk of future mutations

These effects are observed even with moderate, regular activity. For example, a 2016 review by Zierath and Barrès showed that a single session of moderate exercise can induce measurable epigenetic changes in muscle tissue, potentially influencing systemic health outcomes.

Why This Matters After Cancer

Cancer and its treatment can disrupt the body's natural regulatory systems. Epigenetics helps explain why lifestyle changes—particularly regular movement—can play a key role in recovery, survivorship, and long-term health.

Exercise becomes more than just a tool for fitness. It becomes a way to send helpful signals to your genes, encouraging the body to repair, regulate, and restore itself.

You’re Not Limited by Your Genetics

Many people are told they have a “genetic risk” for certain diseases, including cancer. While your genes may set the foundation, epigenetics shows that your daily choices can influence how those genes are expressed.

In this way, consistent movement—even when gentle or low-impact—has the potential to support better outcomes by creating a healthier internal environment.

Final Thoughts

You don’t need to exercise intensely to see benefits. Regular strength training, walking, yoga, or Pilates can all contribute to positive epigenetic changes. What matters most is consistency and finding forms of movement that feel accessible and supportive for you.

By moving regularly, you’re not only strengthening your body—you’re influencing your biology in ways that may support your recovery and long-term health.

Genetics

Scientific References

Zierath, J.R. & Barrès, R. (2016). Epigenetic regulation in human skeletal muscle: Effects of exercise and impact on health. Nature Reviews Endocrinology, 12(9), 528–542. https://doi.org/10.1038/nrendo.2016.25

McGee, S.L. & Hargreaves, M. (2010). Exercise and epigenetics: How physical activity alters gene expression. Trends in Molecular Medicine, 16(6), 225–231.

Lillycrop, K.A. & Burdge, G.C. (2011). The effect of nutrition during early life on the epigenetic regulation of transcription and implications for human diseases. Journal of Nutrition and Biochemistry, 22(10), 915–921.