Weight, activity and food

A healthy weight, regular movement, and a mostly plant-based diet can lower your risk of several cancers.

Rosa: Hi, I'm Rosa. Small changes in how you eat and move can lower your cancer risk. Let's find a few steps that fit your life.

Carrying extra body weight is linked to many cancers. These include cancers of the breast after menopause, colon, uterus, esophagus, kidney, pancreas, and liver. Even small changes in weight and habits can help your health.

Being active helps your body in many ways. It helps control weight, lowers inflammation, and helps your heart. Adults should aim for 150 to 300 minutes of moderate activity each week, like brisk walking. If that sounds like a lot, start small. Any movement is better than none.

Sitting for long periods is also hard on the body. Try to get up and move every hour or so.

What you eat matters too. Fill most of your plate with vegetables, fruits, beans, and whole grains. Limit red meat, like beef and pork, and processed meat, like bacon, hot dogs, and deli meat. Limit sugary drinks and highly processed foods.

Change is hard. You do not have to do it all at once. Pick one small goal, like a 10-minute walk after dinner or one more vegetable a day. Build from there.

Moderate activity

Activity that makes you breathe faster but still lets you talk, like brisk walking, dancing, or yard work.

Vigorous activity

Activity that makes it hard to talk, like running or fast cycling.

Plant-based eating

Meals built mostly around vegetables, fruits, beans, nuts, and whole grains.

Processed meat

Meat that is cured, salted, or smoked, like bacon, ham, sausage, and hot dogs. It is linked to colon cancer.

Fiber

Found in beans, whole grains, fruits, and vegetables. It helps your gut and may lower colon cancer risk.

Supplements

Vitamins and supplements are not a substitute for healthy food. Some can cause harm. Ask your doctor before taking them.

• Pick one small goal for this week.
• Find an activity you enjoy and can do safely.
• Ask your doctor before starting a new exercise plan if you have health problems.
• Ask for a referral to a dietitian if you want help with food choices.

Last updated: 2026-10-27. Medically reviewed by Veli Bakalov, MD, medical oncologist (October 2026). General education from Step by Step, the patient portal of HemeOncBuddy.