Breast cancer awareness is not to scare you; this is to help you learn how you can possibly prevent it from happening. Although you cannot do anything about the family medical history, you box be proactive in taking the necessary steps to reduce your risk of developing this disease. We spoke to an expert, Dr. Mike Bohl, MD, MPH, ALM, Director of Medical Content and Education at Ro and a certified personal trainer, and are here with the best exercises to help prevent breast cancer. breast. Read on to be aware and start incorporating them into your routine today.
Studies reveal that implementing changes in your daily life can reduce the risk of breast cancer, according to Mayo Clinic. This includes people at high risk. The best self-respect you can give yourself to reduce your risk is to limit your alcohol intake and exercise more.
When it comes to the best exercises to help prevent breast cancer, no one physical activity is more beneficial than another. What is important is to make sure that you do some sort of exercise regularly. The Physical Activity Guidelines for Americans recommends adults get at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week, plus two or more days of exercise that builds muscle strength.
Dr. Bohl explains that examples of moderate-intensity aerobic exercise include brisk walking, cycling, swimming, or any physical activity that moderately increases your heart rate (like tennis, gardening, or walking your puppy). Examples of aerobic exercise at a vigorous intensity level are running or jogging. As for muscle-strengthening exercises, that would be lifting weights or performing bodyweight exercises, such as squats, lunges, or push-ups.
Related: The Best Foods to Help Prevent Breast Cancer, According to an Expert
Dividing your time between cardio machines and selective weight machines is a solid routine to help prevent breast cancer.
Dr. Bohl tells us, “Overall, a good routine that can help prevent breast cancer (and also helps prevent many other diseases, like heart disease and diabetes) might be hitting the gym. a few times a week and split your time between cardio machines (like the treadmill or stationary bike) and select weight machines.”
Staying active is key to reducing your risk of breast cancer. According to Susan G. Komen, there are many simple and sneaky ways to increase your activity level each day. For example, cycle or walk instead of driving to get groceries, and take the stairs instead of the elevator when you can. Choose a parking spot farther from your destination and wear a step tracker to stay motivated. Instead of sitting on the couch while Netflixing, hop on an exercise bike!
Physical activity doesn’t just reduce your risk of breast cancer; it also reduces the risk of many other types of cancer, including kidney, bladder, colon, and stomach cancers. “One of the main ways staying active helps reduce cancer risk is to prevent obesity,” says Dr Bohl, adding: “But there are several other ways exercise could be beneficial – theories include the fact that exercise is good for immune function, exercise reduces inflammation in the body, and exercise lowers levels of certain sex hormones, growth factors, and insulin, all of which may be associated with development cancer.”
Continuing to exercise as you age is key to keeping your risk of breast cancer low. Dr Bohl reveals: “One study found that among women who incorporated exercise into their routine years ago but then became less active, some of the protective effects of exercise began to wear off. fade. Other studies have shown that exercise can help reduce breast cancer. risk in premenopausal and postmenopausal women.
Alexa is the associate editor of Eat This, Not That!’s Mind + Body, overseeing the M+B channel and delivering compelling stories about fitness, wellness and self-care to readers. Learn more about Alexa
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