Sunshine, Fresh Air, and Your Health
As the days get longer and the temperatures start to rise, many people feel naturally drawn to spend more time outdoors. And if you’re living with or recovering from cancer, or supporting someone who is, you might be wondering how to safely and effectively incorporate more physical activity into your daily routine. The good news is that getting outside and getting active doesn’t just feel good—it can also play a meaningful role in reducing your risk of developing cancer or in supporting your overall well-being during and after treatment.
While no single habit can guarantee cancer prevention, research consistently shows that regular physical activity is linked to a lower risk of several types of cancer. When you pair that with the mental and emotional benefits of spending time outside, it’s easy to see how warmer weather can bring more than just a change of scenery.
The Link Between Physical Activity and Cancer Risk
Engaging in regular physical activity helps your body in several ways that are directly related to cancer prevention:
It helps regulate hormone levels, including insulin and estrogen, which are known to influence the development of some cancers.
It supports immune system function, helping your body identify and fight off abnormal cell growth.
It reduces chronic inflammation, which has been linked to cancer development.
It helps maintain a healthy weight—excess body fat is a known risk factor for at least 13 different types of cancer, including breast, colorectal, and kidney cancers.
The American Cancer Society recommends that adults get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity each week. That might sound like a lot at first, but it can be spread throughout your week and adapted to your energy levels and medical needs.
Why Taking It Outside Matters
Being physically active is beneficial no matter where you do it, but being outdoors offers some added advantages, particularly when the weather is pleasant:
Natural light can help regulate your circadian rhythm and improve sleep, which supports immune health and healing.
Exposure to sunlight helps your body produce vitamin D, a nutrient that may play a role in cancer prevention and immune function.
Being in nature or green spaces has been shown to reduce stress, anxiety, and depression—all of which can affect how your body copes with illness and recovery.
Outdoor environments often encourage more movement, whether it’s walking, gardening, or playing with kids or pets.
Simple Ways to Get Active Outside
You don’t need to run marathons or spend hours at the gym to benefit from movement. Even gentle, consistent activity can have a positive impact on your physical and emotional well-being. Here are some ideas to consider:
Take a walk around your neighborhood or a nearby park
Do light stretching or yoga in your backyard or on your porch
Tend to a garden or care for outdoor plants
Ride a bike or take a leisurely hike on a beginner trail
Join a local outdoor fitness or walking group for social support
Play games or sports with your children or grandchildren
If you’re currently in treatment, recovering from surgery, or managing side effects like fatigue, talk to your doctor or care team before starting any new activity. They can help you determine what level of exercise is safe and appropriate for your unique needs.
Stay Safe in the Sun
While sunlight has its benefits, it’s also important to protect your skin. Skin cancer is the most common type of cancer in the U.S., and too much UV exposure can increase your risk.
To enjoy the outdoors safely:
Wear broad-spectrum sunscreen with SPF 30 or higher, and reapply every two hours
Choose loose, light-colored clothing that covers your arms and legs
Wear a wide-brimmed hat and UV-protective sunglasses
Try to avoid direct sun exposure during peak hours (10 a.m. to 4 p.m.)
Make It a Habit, Not a Chore
The most effective physical activity is the one you enjoy enough to stick with. By combining movement with the joy of being outside—especially during the spring and summer—you’re more likely to build a routine that lasts. Start small, give yourself grace, and celebrate the fact that each step you take is a step toward supporting your health.
Getting active outdoors doesn’t require a gym membership or complex workout plan. It simply requires a commitment to moving your body in ways that feel good and safe for you. As the weather gets nicer, take advantage of the opportunity to care for your body, mind, and spirit. Whether you're in treatment, recovering, or looking to reduce your risk of cancer in the future, embracing outdoor activity is a powerful, accessible way to support your overall well-being.
Written By: Carolyn Vandenbroek, MSDM
Reviewed By: Srilata Gundala, MD
