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The ‘disgustingly small’ amount of exercise each day that slashes the risk of cancer: fitness expert

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The ‘disgustingly small’ amount of exercise each day that slashes the risk of cancer: fitness expert

Exercising a “disgustingly small” amount per day can lower the risk of cancer, according to a fitness expert.

Nutritional scientist and professional bodybuilder Dr. Layne Norton claimed that “four minutes of vigorous activity a day” will greatly reduce an individual’s cancer risk.

“Exercise is one of the only things that you can do, independent of weight loss, that will improve all your health parameters,” Norton told host Dr. Rhonda Patrick on the FoundMyFitness podcast last week.

Nutritional scientist and professional bodybuilder Dr. Layne Norton said that “four minutes of vigorous activity a day” will greatly reduce an individual’s cancer risk. FoundMyFitness/YouTube

Citing a study published last year in JAMA Oncology, Norton said that researchers found that “vigorous physical activity” done “cumulative” throughout the day can lower the risk of cancer by 20%.

“I got in trouble because I called it a disgustingly small amount, but it really is,” the fitness expert shared.

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He went on to reveal that the study found that exercising for “10 minutes” daily dropped the risk of cancer by 30%.

The study also found that just three short bursts of exercise per day can lead to a 40% reduced risk of cancer and cancer death and a 50% reduction in heart disease death. 

“If you just go walk vigorously for 30 minutes in a day you’re killing it,” the nutritional scientist said.

Norton said that researchers found that “vigorous physical activity” done “cumulative” throughout the day can lower the risk of cancer by 20%. Donson/peopleimages.com – stock.adobe.com

While some may question the findings because it was a “cohort study,” Norton quickly pointed out that “randomized control trials” have found similar indications to exercise and cancer risk.

“We have randomized control trials looking at very short bursts of exercise, seeing improvements in glucose metabolism, blood lipids, inflammation, and then now the cognitive stuff too,” Norton shared.

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The fitness guru also shared that short periods of exercise have been shown to improve mental health.

He explained that the “randomized control trial” found that men with “major depressive disorder or general anxiety disorder” who did two 25-minute sessions of resistance training a week for eight weeks saw “significantly improved symptoms.”

“The effect size for major depressive disorder was 1.7,” Norton said, citing a study released last year in Psychiatry Research.

“For those who aren’t familiar with effect sizes, .2 is a small effect size, 0.5 is modest, and 0.8. Anything above 0.8 is considered large, 1.7 is massive,” Norton said.

Selective serotonin reuptake inhibitors (SSRI) — a class of drugs that are commonly prescribed to treat depression — usually fall between 0.3 to 0.8, and “the best you see is about 0.8,” he shared.

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He went on to reveal that the study found that exercising for “10 minutes” daily reduced cancer risk by 30%. FoundMyFitness/YouTube

The professional bodybuilder clarified he wasn’t suggesting people should stop taking their SSRIs instead of working out but to consider other additional options to add to treatment — like exercising.

“I’m not saying we should get rid of SSRIs and have everybody exercise because sometimes maybe someone needs an SSRI just to get out of bed and actually go exercise,” Norton said. “But if we’re looking at how powerful that lever is, that’s amazing.”

However, nutritional scientists understand that getting started with routine exercise can be challenging and suggest that listeners consider it like “brushing your teeth.”

The fitness guru also shared that short periods of exercise have been shown to improve mental health. Rido – stock.adobe.com

“Do you feel motivated to brush your teeth? No, you do it because you know if you don’t brush your teeth, they’re going to go to crap,” Norton said. “The same thing happens with your body if you don’t exercise.”

According to Johns Hopkins cardiologist Dr. Seth Martin, the average resting heart rate is between 60 and 100 beats per minute (BPM).

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The “sweet spot” for exercise depends on a person’s age, and the target heart rate is “usually between 50 percent and 85 percent” of their maximum safe heart rate.

For a 50-year-old, it’s crucial to calculate the maximum heart rate, which can be obtained by subtracting the age from 220. In this case, it’s 170 BPM, Martin shared.

If someone aims for a 50% exertion level, their target should be 50% of that maximum, 85 BPM.

However, if a person wants to push themself to 85% of the maximum, their target should be 145 BPM.

The target heart rate that a 50-year-old should aim for during exercise is 85 to 145 BPM.

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Martin noted that it’s important not to “get overly fixated on numbers” and instead just strive to exercise regularly.

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This is the best budget-friendly fitness tracker we have tested this year

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This is the best budget-friendly fitness tracker we have tested this year

Why you can trust Live Science


Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

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Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

Newswise — As the New Year approaches, many Americans are setting fresh intentions to eat better and move more — and new data show those habits may deliver an unexpected bonus: better sleep. According to a new survey from the American Academy of Sleep Medicine, 59% of adults say eating a well-balanced diet helps them sleep slightly or significantly better. Staying active throughout the day may also help improve sleep. According to the survey, adults say exercising in the morning (42%) or evening (46%) helps them sleep slightly or significantly better. 

“Sleep is one of three pillars of a healthy lifestyle, including eating a well-balanced diet and incorporating regular physical activity,” said AASM spokesperson Dr. Kin Yuen. “When people make New Year’s resolutions or select their ‘nudge word’ for the year, they often prioritize diet and exercise. These changes don’t just support physical health—they also improve sleep.”

The findings suggest that New Year’s resolutions don’t need to be isolated goals. Improving one aspect of health, whether diet, exercise, or sleep, can create positive ripple effects across all three areas of wellness. This is especially true for younger adults, with those 25-34 being the most likely age group to say a well-balanced diet (64%) or exercise in the evening (60%) helps them sleep better.

“Sufficient sleep significantly reduces the risk of chronic illnesses, such as obesity, heart disease, and even depression and anxiety,” said Yuen. “Whether you’re improving your diet, increasing your activity level, or managing stress, prioritizing sleep gives you the energy and mental clarity needed to start the year strong.”

Here are some tips from the AASM on how to develop healthy sleep habits and reap all the benefits of your New Year’s resolutions: 

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  • Create a consistent bedtime routine — Make sure you are giving yourself enough time to get the recommended seven or more hours of sleep per night.
  • Make time in your daily routine for physical activity — Pick physical activities that you enjoy and that match your abilities.
  • Eat a well-balanced diet — Try to meet the recommended daily servings of fruits and vegetables, grains, and protein.
  • Disconnect from devices at night — Turn off all electronics at least 30 minutes to an hour before your bedtime to help prepare for sleep. 

For more information, or to find a local AASM-accredited sleep center, please visit sleepeducation.org. View 2025 AASM Sleep Prioritization Survey results in the AASM newsroom.

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About the Survey

The American Academy of Sleep Medicine commissioned an online survey of 2,007 adults in the U.S. The overall margin of error fell within +/- 2 percentage points with a confidence interval of 95 percent. Fieldwork took place between June 5-13, 2025, by Atomik Research, an independent market research agency.

About the American Academy of Sleep Medicine   

Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country (aasm.org).  

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