Breast cancer is one of the most common cancers among women, which disturbs millions of women around the globe. While genetics plays a huge role, further lifestyle factors like stress, diet, and physical activity influence the cancer risk. One of the finest and natural ways to reduce the chance of development of breast cancer is through consistent exercise. But how exactly does this work? Keep reading to know the science behind it and know why staying active is a game changer to prevent breast cancer.

What is breast cancer?

Breast cancer is a condition where an abnormal development of cells becomes uncontrollable, and forms tumors. Several factors will increase the risk of developing breast cancer, like genetics, age, hormonal imbalances, and lifestyle choices. Also, others cannot control a few things like family history, but diets, exercise, and weight management are within our control.

What’s the link between exercise and breast cancer risk reduction?

Several scientific studies have strongly suggested that exercise helps to prevent breast cancer, but you are feeling that you have the symptoms of breast cancer, consider getting the breast cancer screening. Further, studies have indicated that women who actively engage in physical activity have up to 25% lower risk of developing the disease compared to women who are inactive. But have you wondered why this happens? Here’s how:

Regulating hormones: Exercise greatly assists in reducing estrogen and insulin levels, both of which are linked with breast cancer growth.

Reducing swelling: Persistent inflammation can contribute to cancer development, exercise assists in keeping it in check.

Enhancing immune function: A strong immune system will better detect and eliminate abnormal cells before they turn cancerous.

Supporting a healthy weight: Obesity remains as a leading risk factor of breast cancer, and regular activity supports weight management.

What are the exercises that help in lowering breast cancer risks?

When doing a combination of exercises, you can get lots of benefits, but make sure to go for frequent breast cancer screening. Further, let’s see some types of exercises that help in lowering your risk of developing breast cancer:

Aerobic exercises: Walking, jogging, cycling, and swimming can assist in maintaining cardiovascular health and regulate hormone levels.

Strength training: Weight lifting or using resistance bands builds muscle, boosts metabolism and enhances overall body strength.

Flexibility and balance workouts: Yoga, and stretching exercises enhance mobility and reduce stress, which prevent breast cancer.

How does exercise help in reducing breast cancer?

When doing exercise consistently, you will undergo several physiological changes automatically, which will make your body more resilient against cancer. Here’s how:

Hormone regulation: High levels of estrogen can trigger the growth of breast cancer. While performing some physical activity, estrogen levels will be lowered by reducing fat tissue, which produces estrogen.

Immune system boost: Physical activity strengthens the immune function, which makes it simple and easy for your body to detect and destroy cancerous cells.

Inflammation reduction: Persistent inflammation will damage your cells and increase the risk of cancer. Exercise reduces the inflammatory markers in the body.

Weight control: Excess body fat, notably after the menopause, remains as a major risk factor.

How much exercise does an individual need?

Typically, an individual should consider doing 150 minutes of moderate exercise per week to maintain good health, and breast cancer screening is also equally important. That is, an individual needs to do 30 minutes of exercise for five days in a week. But when it comes to breast cancer, experts suggest that more exercise is even better.

Further, when you are exercising for 300 minutes a week, which is one hour of exercise for five days in a week, will result in a significant decrease in body fat, which greatly helps in subsequent drop in breast cancer. Simply, to achieve this you don’t need to become a gym rat, just try to be more active than normal, which brings positive results.

What type of activities are considered as exercise?

If you are planning to stay away from breast cancer with the help of exercise, try doing a few simple activities like:

Walking or running
Swimming and water workouts
Dancing
Cycling
Engaging in physical chores such as gardening

In case you are a new person to fitness and initially feeling overwhelmed, try to be more patient and give yourself some time, which creates consistency and helps to prevent breast cancer. Gradually add exercise into your weekly routine, and in the upcoming days try to add some type of physical activity into your routine. Notably, it’s better to get the breast cancer screening in Coimbatore before starting any exercise program.

Can an individual exercise after being diagnosed with breast cancer?

Can anyone assure regular exercise will keep breast cancer at bay? Unluckily, the answer to this question is, no, just get frequent breast cancer screening to diagnose the condition in its early stage. Exercises and engaging in other activities will just reduce the risk and make you a healthier person.

Also, after being a workout warrior, you are diagnosed with breast cancer, remember that exercise will greatly assist you with recovery. Further, studies have suggested that exercise after being diagnosed with breast cancer was associated with:

Breast cancer recurrence will be reduced up to 24%
Death from breast cancer will be reduced by up to 34%
Exercise will greatly assist you in staying away from heart disease, diabetes, and other cancers.

Simply, we are not at all ready to talk about our weight, but it is more important to manage your overall well-being, and go for frequent breast cancer screening.

What’s the best time to start exercising to prevent breast cancer?

You can start at any time, even the research suggests that women who are active from a young age will get most of the benefits. Also, it’s never too late, even postmenopausal women can get significant risk reduction when they incorporate exercise into their daily routines, the key lies in frequent breast cancer screening to prevent it.

Can exercise really benefit breast cancer survivors?

Absolutely, exercise greatly helps to prevent breast cancer, and frequent breast cancer screening is crucial. For individuals who have already battled breast cancer, they can consider doing exercise because it plays a significant role in recovery and to prevent breast cancer. Consistent physical activity helps with:

Reducing fatigue and improving energy levels
Managing side effects of treatment
Strengthening the immune system to reduce the risk of recurrence
Enhances mental well-being and reduces stress

Simply, the benefits of exercise are undeniable, but in their busy schedules, it will be challenging for them to stay active. Always start small, set realistic goals, and find activities you enjoy. Dancing, walking, or even gardening can be great ways to start moving.

How does exercise benefit individuals with breast cancer?

As mentioned above, breast cancer remains one of the common types of cancer affecting women. The advancements in the medical field have greatly improved the survival rates, also managing the side effects of breast cancer and the treatment for it remains challenging. Simply, exercise remains as a powerful tool in aiding people diagnosed with breast cancer, which offers benefits that extend beyond physical health to emotional and psychological well-being. Further, let’s see some potential benefits of exercising in breast cancer.

Boosts physical strength and energy levels:

If you are undergoing treatments for cancer like chemotherapy, radiation, and surgery, eventually you will experience some health problems like fatigue, muscle weakness, and reduced stamina. Consistent exercise assists in combating these effects by improving muscle strength, and overall energy levels. Mild exercises like walking, yoga, or resistance training assist patients in regaining strength and performing daily tasks.

Reduces cancer-related fatigue:

Typically, breast cancer and its treatment accompany conditions like fatigue, as symptoms of breast cancer. This cancer-related fatigue won’t resolve easily by taking rest like normal tiredness. Several studies have suggested that mild exercises like brisk walking or cycling can greatly improve fatigue levels. Also, when engaging in physical activity, it will improve your circulation, oxygen delivery, and muscle efficiency, eventually you will get increased energy, and a feeling of exhaustion will be reduced.

Enhances cardiovascular health:

Notably, cancer treatments like chemotherapy, or hormonal therapy can negatively impact heart health. Exercise does wonders in maintaining cardiovascular fitness by enhancing your heart function, reducing blood pressure, and lowering cholesterol levels. Further, aerobic activities such as swimming, jogging, and dancing assist in maintaining your heart strong and greatly reduce the risk of heart disease in individuals who are going through the symptoms of breast cancer.

Enhances immune function:

A strong immune system is crucial for breast cancer patients, because it helps them fight infection and support overall health. Consistent exercise will greatly help in boosting immune function by increasing the circulation of immune cells and reducing inflammation. This assists the individuals facing symptoms of breast cancer or who are under treatment.

Supports mental health and emotional well-being:

Typically, the journey of breast cancer and treatment will be emotionally overwhelming, resulting in stress, anxiety, and depression. Exercise naturally boosts your mood and helps in reducing the stress levels by releasing endorphins, which are the body’s feel-good hormones. Activities like yoga, tai chi, and fitness classes can offer a sense of community and emotional support, reducing feelings of isolation and improving mental resilience.

Enhances sleep quality:

Most of the breast cancer patients are struggling with sleep disturbances due to anxiety, stress, or at times due to the side effects of the treatment. When you are regularly engaging in physical activity, it will greatly help in improving your sleep quality by promoting relaxation, reducing anxiety, and regulating cardiac rhythms. Also, avoid vigorous activity near your bedtime, because it can disturb your sleep.

Reduces the risk of recurrence:

Emerging research has shown that exercise plays a significant role in reducing the risk of breast cancer recurrence. Simply, breast cancer survivors who are engaging in physical activity have a lower risk when compared to those who lead a sedentary lifestyle. Exercise helps in regulating hormone levels, reducing inflammation, and improving metabolic health, all of which contribute to a lower risk of recurrence.

How to exercise safely with breast cancer?

Simply, exercise before, during, and post-treatment offers various benefits, but the thing is you need to exercise safely to prevent breast cancer, notably during the treatment in case your breast cancer has spread to the bones. Exercise is safe during and after breast cancer treatments, before initiating, take all the precautions required, and gradually start with low-intensity exercises.

Your potential to engage in physical activity during and post-treatment depends on your overall health condition before being diagnosed with breast cancer. In case you didn’t have prior experience of exercising, then it’s a better idea to start slowly and carefully. If you are a gym rat before being diagnosed with breast cancer, then try to scale back a bit to your previous routine, which will assist you in feeling more like yourself. Either you are a person who already has the habit of exercising or new to doing physical activity, consider checking with the best oncologist in Coimbatore to avoid the potential side effects.

Final thoughts:

In conclusion, we can say that exercise is one of the most effective and natural ways to prevent breast cancer. Just by adding consistent exercise into your daily routine, you are taking a proactive step towards better health. Consider doing it today, even a simple 30-minute walk could be the first step to prevent breast cancer. So if you are diagnosed with serious health issues like breast cancer, it doesn’t mean that you cannot recover, with the help of regular exercise, you can enhance your condition.