Postmenopausal female cancer survivors are at an elevated risk for cardiovascular diseases (CVD), with evidence suggesting that sedentary lifestyles and physical inactivity exacerbate the likelihood of developing heart-related conditions. A recent study sheds light on the profound benefits of moderate daily exercise, particularly focusing on the positive impact of walking, on heart health among older cancer survivors. The research reveals that even modest increments in daily physical activity, such as adding 2,500 steps, could substantially reduce the risk of death from cardiovascular diseases in these women.
Cancer Survivors and Their Cardiovascular Risk:
Cancer survivors, while victorious over their illness, face the challenge of managing long-term health, particularly their heart health. Studies indicate that cancer survivors are statistically more likely to develop cardiovascular diseases compared to the general population. This heightened risk is often attributed to a combination of factors including chemotherapy, radiation therapy, and lifestyle changes during the treatment phase. Furthermore, research has shown that a sedentary lifestyle, coupled with insufficient physical activity, can accelerate the development of heart disease in these individuals.
Research Overview:
Presented at the American Heart Association’s Epidemiology and Prevention | Lifestyle and Cardiometabolic Health Scientific Sessions 2025, the research highlights the vital role that physical activity plays in promoting long-term heart health in postmenopausal cancer survivors. Eric Hyde, PhD, MPH, a research analyst at the University of California, San Diego, led the study, utilizing accelerometer data from nearly 2,500 female cancer survivors to evaluate the relationship between physical activity and mortality risk. The results of this study offer a compelling argument for encouraging cancer survivors to increase their daily activity levels and reduce sedentary behavior.
Key Findings from the Study:
The study uncovered several significant findings that are crucial for understanding the link between physical activity and heart health in older female cancer survivors:
- Moderate Exercise Reduces Death Risk: The research found that engaging in 60 minutes of moderate-to-vigorous physical activity per day decreased the risk of death from cardiovascular diseases by 60%. This was compared to those who were less active.
- Steps as a Measure of Physical Activity: Instead of focusing solely on time spent exercising, the study also examined the impact of daily step counts. Participants who walked between 5,000 and 6,000 steps per day exhibited a 40% lower risk of death from any cause, including heart disease.
- Smaller Increases in Activity Yield Benefits: Remarkably, even increments in daily steps—specifically an additional 2,500 steps per day—resulted in a 34% reduction in the risk of death from cardiovascular disease. This finding suggests that even smaller doses of physical activity have significant protective effects, challenging the myth that achieving large exercise goals is necessary for heart health.
Sedentary Behavior: A Major Risk Factor:
The study also examined the effects of sedentary behavior, which is another critical factor influencing cardiovascular health in cancer survivors. The findings indicate that prolonged sitting is a significant health risk. For every additional 102 minutes spent sitting per day, the risk of death from cardiovascular disease increased by 30%. This reinforces the idea that limiting sedentary time is just as important as increasing physical activity in reducing the risk of heart disease.
Integrating Physical Activity into Daily Life:
For many cancer survivors, the idea of engaging in structured exercise programs can seem daunting, especially given the physical and mental fatigue that often accompanies cancer treatments. However, the study encourages survivors to incorporate movement into their daily routines in a way that feels natural and manageable. Simple strategies can make a world of difference in enhancing heart health:
- Walk While Talking: Instead of sitting during phone calls, make it a habit to walk around while talking.
- Post-Meal Walks: A short walk after meals can be a great way to increase step count while also improving digestion.
- Movement Integration: Small changes such as walking to a colleague’s desk instead of sending an email, or taking the stairs instead of the elevator, can accumulate throughout the day.
- Social Support: Engaging in group activities, like a walking club, can provide both motivation and a sense of camaraderie, making exercise more enjoyable.
The Role of Social Support and Motivation:
Staying motivated to stay active is often one of the biggest challenges for cancer survivors. Many individuals struggle with fatigue, making physical activity seem like a distant goal. However, regular physical activity, even in small doses, is one of the best ways to combat fatigue. By improving cardiovascular fitness, exercise helps boost energy levels, creating a positive feedback loop where increased activity leads to reduced fatigue and improved overall well-being.
As Dr. Keith Diaz, a behavioral medicine expert at Columbia University Medical Center, suggests, physical activity does not have to be limited to structured exercise. It can be seamlessly integrated into daily life by finding ways to move more and sit less throughout the day.
Practical Recommendations for Cancer Survivors:
Cancer survivors can benefit from making even small adjustments to their daily routines. Here are some actionable recommendations based on the study’s findings:
- Aim for 5,000 to 6,000 steps daily: This is the sweet spot where significant health benefits have been observed in the study.
- Add 2,500 more steps to your routine: Even a modest increase in daily steps can lead to substantial reductions in the risk of death from cardiovascular disease.
- Limit sedentary behavior: Try breaking up long periods of sitting by standing up or walking around for a few minutes every hour.
- Focus on consistency: The key is to stay consistent with physical activity, whether it’s walking, gardening, or another form of low-impact exercise.
- Seek social support: Participating in group activities or simply having a friend or family member join in your walking routine can help keep you motivated and make the process more enjoyable.
This research serves as a powerful reminder that cancer survivors, particularly postmenopausal women, should prioritize their heart health by staying active. Regular physical activity—whether through structured exercise sessions or incorporating more steps into daily routines—has been shown to significantly reduce the risk of death from cardiovascular disease. Even small increases in activity, such as walking an extra 2,500 steps per day, can yield substantial health benefits. Additionally, reducing sedentary behavior is equally important, as prolonged sitting has been linked to a higher risk of heart disease-related death.
Ultimately, the study’s findings suggest that encouraging cancer survivors to become more physically active, even in modest ways, can help promote long-term survival and improve quality of life. By integrating simple movement into daily life and breaking up sedentary time, cancer survivors can take proactive steps toward safeguarding their heart health and overall well-being.
In summary, the findings are clear: cancer survivors, like everyone else, can benefit from the simple act of walking more and sitting less. This evidence highlights the importance of adopting an active lifestyle as a preventive measure against cardiovascular disease, especially for those who have overcome cancer but still face long-term health challenges.