Exercise to Prevent Breast Cancer
One in every four cancer patients falls victim to breast cancer in India. This condition has become one of the most common types of cancer, and women should become more aware of the symptoms and causes.
Breast cancer is a condition where the cells present begin to grow out of control in any part of the breasts. This type of cancer is most common in women and rarely occurs in men. With the developing risks of breast cancer due to our present lifestyle, this particular practice has proven to reduce the occurrence of this fatal condition.
According to the updated guidelines of the American Cancer Society (ACS), engaging in regular exercise can reduce the risks of breast cancer. Simple exercises for about 1.25 to 2.25 hours a week can effectively reduce the occurrence of this cancer.
How does exercise prevent breast cancer?
Exercises provide various health benefits, keeping several health conditions at bay. Studies have proved that certain exercises prevent breast cancer. Here’s how exercise can reduce the risk of breast cancer.
- Regular physical activity maintains a healthy weight and decreases the body fat percentage in women.
- Exercises regulate hormones like estrogen and insulin—these hormones contribute to the growth of cancer cells in the breasts.
- Exercises also contribute to mental wellness and relieve stress in humans.
- It also strengthens the immune system, helping the body to enhance its resistance against diseases.
Tips to Increase Physical Activity
Women who engage in regular exercise can reduce their risk of breast cancer by 10–20%. These exercises are simple and also not time-consuming, so women needn’t worry about compromising their daily activities. These are the exercises to prevent breast cancer:
- Women are suggested to carry out moderate physical activities for around 150 minutes—activities such as walking, slow dancing, cycling, and so on.
- About 60-75 minutes of intense physical activity per week can also reduce the risk of breast cancer. These exercises include jogging, running, fast cycling, swimming, aerobic dance, and so on.
- The exercises can be done for 30 minutes per day; experts suggest 60 minutes of physical activity on a daily basis can effectively reduce the risk of breast cancer.
- It is advisable to not jump right into vigorous exercise; make sure to start slow and increase the time and intensity gradually.
- Yoga for breast cancer prevention is an effective, 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.
Strength training for breast cancer survivors
Following a fitness plan is an essential practise for breast cancer survivors as it helps to maintain health and reduces the risk of lymphedema after cancer. It further prevents the recurrence of the same.
Strength training is an exercise performed to improve strength and endurance. It is the first step taken to return to normal physical activity after cancer treatment. These exercises mostly include lightweight training and depend on the type of surgery performed.