A short bout of intense exercise can shift the activity of more than 1,300 genes involved in DNA repair and energy production, and can shut down cancer cell growth.

That's the conclusion of a study in the International Journal of Cancer that examined the blood changes in 30 overweight/obese adults immediately after 10 minutes of hard cycling.

The researchers discovered that intense exercise raises levels of certain small molecules in your bloodstream that reduce inflammation, protect your blood vessels, and improve metabolism. When the molecules were then exposed to bowel cancer cells in the lab, they also fought off cancer through those genetic changes.

That may explain earlier research that found a link between lower breast cancer risk and exercising regularly (at a moderate or intense level) for four to seven hours a week. Studies also show regular exercise helps prevent the progression of breast cancer and recurrence after initial treatment.

If you want to reduce your risk of cancer or enhance recovery after cancer treatment, consider developing a high-intensity interval training (HIIT) exercise program with your doctor's input. Find something that offers you both intense workouts and gentler workouts that deliver 300 minutes of aerobics and strength-training weekly.

Other cancer-fighting lifestyle choices include avoiding highly processed foods, chemical additives to foods (antioxidants and preservatives), highly inflammatory added sugars, and processed red meats; managing stress; and having a healthy sleep routine.