Exercise and Breast Cancer
Exercise can help prevent breast cancer, improve symptoms during breast cancer and improve longevity after a breast cancer diagnosis. In this article, we will discuss exercise and breast cancer.
Norma’s Story
Norma has been working with me for personal training for the past several months. Unfortunately, she received a breast cancer diagnosis shortly after we started working together.
Norma has inspired many people by continuing on with her training even after her cancer diagnosis and treatment.
She has been able to continue with a regular strength program including squats, weighted deadlifts, incline push ups, rows, and planks.
In addition to strength training two times per week, she walks several miles per day to focus on her cardiovascular health and fitness.
She has also lost weight and body fat during her treatment.
While a consistent exercise regimen has impacted Norma’s mood, energy levels and stamina, it might also have an effect on her disease.
Let’s discuss what researchers have recently discovered about the links between exercise and breast cancer.
How Does Exercise Reduce Risk of Breast Cancer?
Regular exercise may actually reduce the risk of receiving a breast cancer diagnosis in the first place. Exercising regularly and maintaining a lean body composition can reduce circulating levels of estrogen and progesterone. Reduced hormone levels can reduce the risk of breast cancer in premenopausal women. Regular exercise can also improve your immune system and help you kill or slow breast cancer growth.
Regular exercise can also reduce the risk of breast cancer in postmenopausal women.
According to the Susan G. Komen Breast Cancer Foundation, women who exercise regularly have a 10-20 percent lower risk of breast cancer than non-active women.
Best Exercise for Breast Cancer Patients
According to Strength and Conditioning for Special Populations, women with cancer should focus on a blend of both cardio and strength training routines.
While many women may stop exercising due to fatigue or nausea from cancer treatment, regular exercise can boost stamina and reduce symptoms related to treatment, improving quality of life.
You should aim for at least 150 minutes per week of moderate intensity cyclic cardio like walking, gardening, dancing, jogging, cycling or swimming. This type of exercise can boost stamina and reduce fatigue related to cancer treatment. Aerobic exercise may also reduce inflammatory levels, improve body composition and VO2 max.
In addition, strength training with bodyweight exercises, resistance band exercises, free weight, barbell or machine based exercises can help you preserve and gain strength and balance. Improving strength can also have an impact on your stamina and lessen the fatigue you may feel as a result of your treatment.
Some women with breast cancer might develop stiffness near their breasts, shoulders or arms after surgery. If you experience this, talk with a physical therapist about stretches and massage you can do after surgery.
You should also take part in a flexibility program to increase range of motion and help reduce symptoms of stiffness and pain.
If you need help starting an exercise routine, a good personal trainer can help you get started.
Aerobic Exercise and Breast Cancer
Aerobic exercise may help prevent breast cancer, improve quality of life during treatment and even enhance outcomes after treatment.
According to one study, aerobic exercise can improve quality of life and even reduce depression and anxiety in women who have survived breast cancer.
Aim for 150 minutes per week of aerobic exercise to help reduce the risk of cancer or improve outcomes after a cancer diagnosis. If you have started treatment and cannot initially do large bouts of aerobic exercise at a time, you can start with short ten minute walks around the block and build up your activity by five minutes per session, each week.
Final Thoughts
Besides regular breast checks and screenings, exercise can help you prevent breast cancer. Even if you have already been diagnosed or you are a cancer survivor, adding exercise to your routine can enhance your quality of life and maybe even your lifespan.
Hopefully Norma’s inspiring story and the information included in this article has encouraged you to start or maintain a regular exercise routine.
