Fitness and Breast Cancer Prevention

 So, how is your 2022 going so far? How are those resolutions holding up? If you vowed to live a healthier life in the new year, you are hopefully including physical exercise in your wellness routine. Staying active is one of those rare things you can do to take care of yourself with zero negative side effects — unless you overexert and injure yourself, of course. There are numerous studies that showcase the general benefits of working out regularly, but did you know that this awesome habit has positive implications specifically for breast cancer prevention and survival?

Exercise has been proven to help prevent several different types of cancer. Both for pre- and post-menopausal women, regular physical activity may lower the risk of breast cancer by 12-21%, according to a 2016 study. People who commit to consistent fitness have decreased levels of certain sex hormones, insulin, and inflammation, all of which have been linked with higher risks of breast cancer. Regular exercise helps maintain a healthy weight and improves general immune system function. All of these factors play a role in the occurrence of breast cancer. 

Now, for those of us who have not been terribly athletic in the past, getting into working out can be daunting. It feels frustrating and uncomfortable at first, and it’s so easy to give up. If, like so many people, you find yourself struggling to start and stay on your fitness journey, the following tips will be super helpful. 

Set Manageable Expectations For Your Fitness Journey

Remember: consistency is key. Doing a little bit here and there is better than going all out, only to be unable to continue being active for the rest of the week. Many people expect fitness to be time and energy-consuming, but this does not have to be the case! The American Cancer Society recommends a weekly minimum of 150 minutes of moderate or 75 minutes of vigorous physical activity. Moderate activity refers to things like walking, dancing, house cleaning, gardening, etc., whereas vigorous activity is the stuff we mostly think of as workouts.

Plan short, simple periods of movement into your week. It can be as simple as a brisk 20 minute walk during your lunch or a 10 minute solo dance party before dinner. You don’t have to sign up for a gym or commit to waking up an hour early every day. Make the start of your fitness journey enjoyable and realistic. Check out this list of awesomely short workouts of all types available for free!

Make Fitness Fun, Make Fitness Social

There are few things more boring than drill-and-kill exercises or the monotonous sound of the treadmill. If you are already struggling to stick to your workout routine, try to spice it up a bit! Remember that there are so many different ways to be active, and you do not have to go through this journey alone. 

Recruiting an accountability buddy is a great way to make exercising more competitive and interesting. Is there anyone you know who might also be looking to work out with a friend? Setting up joint workouts or simply checking in on each other’s progress can make a world of difference and give you that extra push that you need. 

Can’t find that special someone to sweat with? That’s okay! Your local community likely has a ton of fitness opportunities that you might not know about. Check out this useful search engine for finding events in your area designed for health and entertainment. 

Remember Why You Began Your Fitness Journey

Whether you are simply working on your overall wellness or targeting preventative measures against various diseases, exercise is a crucial lifelong habit to develop. At the end of the day, you are not moving and breathing for anyone else but you. Committing to working out is one of the best gifts you can give yourself in the new year, and it is useful to remember that each workout is an act of self-love — that is truly what you are practicing when you choose the stairs instead of the elevator, or when you ride your stationary bike while watching a favorite sitcom. 

At the end of the day, our physical fitness is one of the only factors in the development of cancer — breast, and other — that we can actively affect. We cannot change our genetics, and we cannot control mutations within our body. We can, however, make small, daily choices to stay active and keep our bodies strong enough to fight anything that might threaten us in the future.