Breast cancer awareness is not to scare you; it is to help teach you ways you can possibly prevent it from happening. Although you can’t do anything about your family medical history, you can they can be proactive and take the necessary steps to reduce the risk of developing this disease. We have spoken with an expert, Dr Mike Bohl, MD, MPH, ALM, director of medical content and education at Ro and certified personal trainer, and they are here with the best exercises to help prevent breast cancer. Read on so you can stay in the know and start incorporating them into your routine today.
Studies show that implementing changes in your daily life can reduce the risk of breast canceraccording to Mayo Clinic. This includes high-risk people. The best self-esteem you can give yourself to reduce your risk is to limit the amount of alcohol you consume and exercise more.
When it comes to the best training to help prevent breast cancer, there isn’t one physical activity that is more beneficial than another. The important thing is to make sure you do some type of exercise on a consistent basis. the Physical Activity Guidelines for Americans recommends that adults get a minimum of 150 minutes of moderate intensity aerobic exercise or 75 minutes of vigorously intense exercise aerobic exercise each week, plus two or more days of exercise that enhances muscle strength.
Dr. Bohl explains that examples of moderate-intensity aerobic exercise include brisk walking, riding a bicycle, swimming, or any physical activity that brings your heart rate up to a moderate increase (such as tennis, gardening, or walking your puppy). Examples of aerobic exercise at a vigorous intensity level are run either jogging. When it comes to muscle-strengthening exercises, that would be lifting weights or performing bodyweight exercises like squats, lunges, or push-ups.
Related: The best foods to help prevent breast cancer, says an expert
Splitting your time between cardio machines and selective weight machines is a solid routine to help prevent breast cancer.
Dr. Bohl tells us: “All in all, a good routine that can help prevent breast cancer (and also help prevent many other diseases, such as heart disease and diabetes) might be going to the gym several times a week and Split your time between cardio machines (like the treadmill or stationary bike) and selectorized weight machines.”
It is essential to stay active to reduce the risk of breast cancer. According to Susana G. Komen, there are so many simple and clever ways to increase your activity level every day. For example, take a bike ride or walk instead of driving to run errands, and take the stairs instead of the elevator when you can. Pick a parking spot farther from your destination and use a step tracker to stay motivated. Instead of sitting on the couch while watching Netflix, hop on a stationary bike!
Being physically active not only reduces the risk of breast cancer; it also reduces the risk of many other types of cancer, including cancers of the kidney, bladder, colon, and stomach. “One of the main ways that staying active helps reduce cancer risk is by preventing obesity,” explains Dr. Bohl, adding, “But there are other ways that exercise could be beneficial; theories they include the fact that exercise is good for immune function, that exercise reduces inflammation in the body, and that exercise lowers levels of certain sex hormones, growth factors, and insulin, which may be associated with the development of cancer “.
It is essential to continue exercising as you age to keep your risk of breast cancer low. Dr. Bohl reveals: “One study found that among women who incorporated exercise into their routine years ago but later became less active, some of the protective effects of exercise began to wear off. Other studies have shown that exercise can help reduce breast cancer risk in premenopausal and postmenopausal women”.
alexa mellardo
Alexa is the Mind + Body Associate Editor for Eat This, Not That!, overseeing the M+B channel, and providing readers with engaging topics on fitness, wellness, and personal care. Read more about Alexa
