Regular physical exercise lowers breast cancer risk

Physical exercise is a fundamental component of a happy and healthy life. Participating in an active lifestyle guarantees better health outcomes, less risk factors for disease development and longer life prospects. But did you know that the latest evidence shows that regular exercise appears to lower breast cancer risk by 10-20%?1 Find out more, on how implementing small steps towards exercise could possibly save your life.

Regular physical exercise lowers breast cancer risk

 

Everyone has skipped a gym session, cancelled a morning run or given up on a late training after a long day at work. Taking time off, relaxing and enjoying a day in bed is only necessary. But when this day turns into a week, a month and into a year, when is it the right time to start worrying about the risks of a sedentary lifestyle? 

A lack of physical exercise contributes to an increased risk of a variety of health conditions. Current studies suggest that at least 150 min of moderate intensity, like taking a walk or gardening, or 75 min of vigorous intensity activity, such as a run or an intense cardio class, is the optimal amount of physical exercise adults should engage in weekly. 2 Consistently participating in less than the recommended amount can put the body in increased risk of health complications, including the development of several cancers. With 1 in 8 women developing breast cancer throughout her life, here are a few reasons why physical exercise is so important in breast cancer prevention:   

1. Physical exercise helps You maintain and balance a healthy BMI*, which minimizes the risk of developing breast cancer. 2 Learn more about the connection between excess weight and breast cancer risk here.
2.  Being active may also lower your blood estrogen levels. Women with lower blood estrogen levels have a lower risk of breast cancer than women with higher levels. 1 
3.  Exercise may boost your body’s immune system so it can help kill or slow the growth of cancer cells. More and more studies are currently examining the exact correlation between regular exercise and T-helper cells that may be a factor of the decrease of breast cancer risk by 10-20%. 1 

How to avoid a sedentary lifestyle?

It is important to understand that exercise indeed is for everybody. Varying in type, duration, frequency and intensity, finding a way to enjoy and appreciate physical movement can be life-changing in terms of creating new habits. Consistency is the key in building a routine around exercise. In order to make the first few steps easier for you here are a few tips:

1.  Find a workout buddy that will make exercising more enjoyable while also keeping you accountable. 
2.   For more accessible and at-home solutions look into online workouts, which offer a wide variety to choose from – everything from dance routines to yoga. 
3.   During long periods of sitting or working at a desk, break up the time by getting up and stretching. Moving around every half hour allows for better blood circulation increasing concentration and alertness. 1 
4.  Remember to take the stairs! Even including minimal bursts of physical activity throughout the day, such as opting for the stairs instead of taking the elevator can contribute to better physical health. Tailor the intensity and form of exercise to your lifestyle, do what works for You and makes You feel better! 

Adapting a physically active lifestyle is an investment into the future. With breast cancer risks increasing with age, especially in postmenopausal women, protect and give yourself a better fighting chance by spending time actively. If you are just beginning your fitness journey or are living with chronic or secondary diseases (rheumatoid arthritis, cardiovascular diseases, chronic fatigue) remember to always consult your primary doctor first before partaking in unfamiliar or vigorous forms of exercise.You can calculate your breast cancer risk and find out all your current risk factors by taking a quick and easy free test here.

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*BMI is calculated by dividing body weight in kilograms to height squared. The optimal range is between 20 and 25, but not for everyone high BMI means excess weight. Some people, for example, athletes, have higher BMI, even though their weight is healthy for them. That is the reason why You should assess and determine healthy weight for You with your doctor!

1. Eliassen AH, Hankinson SE, Rosner B, Holmes MD, Willett WC. Physical activity and risk of breast cancer among postmenopausal women. Arch Intern Med. 170(19):1758-64, 2010
2. Wu, Yili, Zhang, Dongfeng & Kang, Shan, 2012. Physical activity and risk of breast cancer: a meta-analysis of prospective studies. Breast cancer research and treatment, 137(3), pp.869–882.