Exercise and Ovarian Cancer Survival: The Women’s Health Initiative Study Confirms Incredible Benefit of Exercise

Anyone diagnosed with cancer will ask themselves "What can I do to improve my chances of survival?"  Beyond surgery, chemotherapy, and medical follow-up, lifestyle choices—especially exercise—is showing real promise.

The Women’s Health Initiative is one of the largest health studies ever conducted, following tens of thousands of women across the United States for decades. Researchers used data from 600 women diagnosed with primary ovarian cancer to look at whether physical activity before and after an ovarian cancer diagnosis affected survival.

They tracked how active women were, measured in minutes per week of moderate-to-vigorous activity (things like brisk walking, cycling, or aerobics). Then they compared survival rates between the most active and the least active women.

The results were striking:

• Women who were physically active before diagnosis were about 25% less likely to die from ovarian cancer compared with those who were inactive.

• Women who stayed active after diagnosis had even greater benefits—up to a 40% lower risk of death.

• The protective effect didn’t require extreme workouts. Activities as simple as walking or gardening regularly were linked to better outcomes.

Exercise didn’t just improve overall health—it was strongly tied to longer survival after ovarian cancer.

Researchers believe exercise helps in several ways:

1. Reducing inflammation – Chronic inflammation is known to fuel cancer growth, and physical activity lowers inflammatory markers.

2. Balancing hormones and insulin – Activity improves how the body handles insulin and estrogen, both of which can influence cancer progression.

3. Boosting the immune system – Exercise strengthens immune defenses, helping the body fight back against disease.

4. Supporting mental health – Staying active reduces anxiety and depression, improving quality of life during recovery.

What to do now:

• At least 150 minutes of moderate exercise each week (about 30 minutes, 5 days a week).

• Or 75 minutes of vigorous activity spread across the week.

• Plus strength training twice a week, if possible.

Often people fighting cancer often find themselves also fighting fatigue. Fatigue has many causes; ovarian cancer chemotherapy regimes often cause fatigue, inadequate nutrition, and even depression are associated with fatigue.

In the office I counsel women to worry less about achieving a specific time goal when starting to exercise- rather I suggest they just start exercising. Even if they can only walk for 5 minutes at a time, that is a great place to start. Before long that 5 minute walk will become 2-3 five minute walks per day. Exercise tolerance will increase and so too will confidence and improved sense of well-being and accomplishment.

This is what makes a cancer fighter.

Women's Health Initiative Study:

https://pmc.ncbi.nlm.nih.gov/articles/PMC4064800/