After the indulgence of the Christmas period, January is traditionally the month when people renew gym memberships, take up new sports, and resolve to get fit.
However, data from Strava – a popular exercise-tracking app – suggests that this enthusiasm is often short-lived, with January 19th identified as the day people are most likely to abandon their new fitness regime.
Starting, or returning to, an intense exercise routine can feel daunting, particularly at the start of a new year. But new research suggests that even a small amount of exercise can have powerful health benefits.
- Walking a mile a day could cut cancer deaths by 40%
- The 30-minute workout that scientists say could slash cancer cell growth by 30%
According to a study published on Science Daily on January 8, 2026, researchers from Newcastle University found that just 10 minutes of intense exercise can activate genetic switches that help suppress the development of bowel cancer.
Bowel cancer is the fourth most common cancer in the UK, after breast, prostate, and lung cancer. One person is diagnosed with the disease every 12 minutes, amounting to nearly 44,000 cases each year. Someone dies from bowel cancer every 30 minutes, the study reports.
Published in the International Journal of Cancer, the researchers discovered that exercise increases levels of several small molecules in the blood that are known to reduce inflammation, support healthy blood vessels, and improve metabolism.
When bowel cancer cells in the laboratory were exposed to blood samples taken after exercise, scientists observed widespread genetic changes. More than 1,300 genes altered their activity, including genes linked to DNA repair, energy production, and cancer cell growth.
The findings show that even a single 10-minute bout of intense exercise can send signals through the bloodstream that influence genes controlling tumour growth and genetic stability.
The study involved 30 volunteers, men and women aged 50 to 78, all of whom were overweight or obese – a known risk factor for cancer – but otherwise healthy. Participants completed a short, high-intensity cycling test lasting around 10 minutes, after which blood samples were collected.
Researchers analysed 249 proteins in the blood and found that 13 increased after exercise, including interleukin-6 (IL-6), a molecule involved in repairing damaged DNA.
“Even a single workout can make a difference,” said Dr Orange, a Clinical Exercise Physiologist at The Newcastle upon Tyne Hospitals NHS Foundation Trust.
“One bout of exercise, lasting just 10 minutes, sends powerful signals to the body. It’s a reminder that every step, every session, counts when it comes to protecting your health.”
Researchers estimate that regular physical activity can lower the risk of bowel cancer by around 20%. Crucially, this does not require strenuous gym workouts or organised sport. Everyday activities such as walking, cycling to work, taking the stairs, gardening, or cleaning can also make a meaningful difference.
So rather than stressing over ambitious resolutions, experts advise finding something you enjoy – and starting with just 10 minutes a day.
Ready to find an activity you love? Read on:
