Breast cancer is one of the most common types of cancer found in women and rarely occurs in men. It is a condition where the cells present begin to grow out of control in any part of the breast. According to the National Cancer Institute report, exercise in general reduces the risk of specific cancers, especially breast cancer. The prevention and recovery from breast cancer with exercise and yoga are made possible to some extent. What are the best exercises for breast health? Walking, yoga, cycling, and rowing are the exercises used to prevent breast cancer. These exercise routines for breast health help you control physical functions like body temperature, breathing, blood pressure, and heart rate. Let’s take a closer look at breast cancer prevention through exercise.
Prevention and Recovery from Breast Cancer with Exercise and Yoga
Engaging in a variety of exercises and practicing yoga empowers individuals to manage their physical well-being, resulting in reduced stress levels and an improved overall quality of life. Now, let’s take a detailed look at the prevention and recovery of breast cancer through exercise and yoga.
How does Exercise Prevent Breast Cancer?
- Regular physical activity decreases the body fat percentage in women and helps maintain a healthy weight.
- Exercise regulates hormones like estrogen and insulin, which contribute to the growth of cancer cells in the breasts.
- Exercise also promotes mental well-being and reduces stress in individuals.
- It strengthens the immune system and helps the body resist diseases.
Yoga for Breast Cancer Prevention
One can reduce unnecessary stress levels and hormone secretions by engaging in physical activities. People who practice yoga while dealing with breast cancer may experience reduced stress levels and have better opportunities for an improved quality of life. The other benefits of yoga for cancer patients are mentioned below:
- Reduces depression and anxiety
- Improves your quality of sleep
- Lessen fatigue caused by cancer
- Helps manage and reduce pain
- Provides better quality of life
Also read, breast cancer awareness: self-exam, risk factors, doctors visit.
Yoga Poses for Breast Cancer Patients
Many people assume that yoga is inappropriate for those who have breast cancer or have undergone breast cancer surgery. However, yoga can be restorative and gentle, so it doesn’t strain your breasts. Try the following poses that contribute to your overall health:
Cat-Cow Pose (Chakravakasana)
This movement reduces hip pain, improves spine mobility, and strengthens your lower back. During the stretch, it releases tension in the neck and upper back muscles.
Seated Side Bend (Parsva Sukhasana)
This soothing yoga pose stretches your shoulders, back, neck, and sides. Seated side bend yoga helps promote mobility and flexibility in the torso and back, relieving stress and relaxing the mind.
Corpse Pose (Savasana)
Savasana is a simple yoga pose performed at the end of the yoga routine. It helps you release stress, calm your soul, and maintain your blood pressure. Most importantly, this pose boosts your immune system.
Breast Health and Exercise Tips
Women who engage in regular exercise can reduce their risk of breast cancer by 10–20%. These exercises are simple and not time-consuming, so women need not worry about compromising their daily activities. Follow the tips below to prevent breast cancer:
- Engage in moderate physical activities such as walking, slow dancing, cycling, and so on for around 150 minutes per day.
- About 60–75 minutes of intense physical activity per week can reduce the risk of breast cancer. These exercises include jogging, running, fast cycling, swimming, and aerobic dance.
- Aim for 30 minutes of exercise per day; experts suggest that 60 minutes of physical activity daily can effectively reduce the risk of breast cancer.
- Start with gentle exercises and gradually increase the time and intensity.
- Yoga for breast cancer recovery is a low-impact exercise for women. Poses such as the cat-cow, seated side bend, fish pose, and diaphragmatic pranayama have proven to be effective in reducing the risk of breast cancer.
If you find any symptoms of breast cancer, the first thing to do is to reach out to your doctor. Just remember, many women have successfully overcome cancer, and you can too through various exercises. Following a fitness plan is an essential practice for breast cancer survivors, as it can help them feel more relaxed and less stressed. Stay happy and healthy!