If you want one sure way to help reduce your risk of breast cancer, exercise is your best bet. Any amount of exercise will reduce your risk at least some. And that advice holds true for all women everywhere, regardless of their age and current fitness level.
That’s according to the recent research of Dr. Matieu Boniol of the International Prevention Research Institute.
Boniol recently presented his findings at the Breast Cancer Conference in Glasgow, Scotland. Boniol and other researchers examined data collected from 37 breast cancer studies performed around the world. The studies altogether spanned two and a half decades, from 1987 to 2013, and involved over 4 million women.
Breast cancer is the most widely diagnosed cancer (along with skin cancer) in United States women. One in eight US women will develop some stage of invasive breast cancer over the course of their lifetime, according to Breastcancer.org.
The large analysis of Boniol’s data found that exercise decreased women’s risk of breast cancer regardless of the weight, country of origin, or menopausal status.
Women who exercised the most had the lowest risk of developing breast cancer. Those who exercised an hour or more a day lowered their risk by 12%. All women who engaged in some type of exercise though lowered their risk at least some.
The expansive study encourages all women to get moving regardless of their health history, ethnicity, or life status. Physical activity not only lowers the risk of breast cancer for women, but also improves other areas of health that women tend to struggle with. According the Harvard School of Public Health, exercise:
- Lowers chances of developing heart disease, high blood pressure, and undesirable cholesterol levels
- Prevents bone loss, while improving balance
- Improves sleep and cognitive function
- Relieves the symptoms of anxiety and depression
- Lowers the risk of developing Type-2 diabetes
The CDC recommends that all adults try to get at least two and a half cumulative hours of exercise a week. If you’re not currently exercising, it’s important not to feel discouraged but to instead start small on your fitness and wellness goals. Here are some tips to help you get started:
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- Start with a ten-minute walk. If trying to schedule in a “workout” is too overwhelming, just start trying to fit in some brisk, short walks throughout your day.
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- Consider joining a group exercise class. Classes offer a structured time and routine, besides the fact that they can be a lot of fun. When starting an exercise class, remember not to compare yourself to others who might have been taking the class for a long time. Everyone has to start somewhere.
- Find a friend. Finding a friend, family member, or coworker to share a workout with can give you some accountability, and some company.
Exercising doesn’t have to be a big ordeal. Just walking is better for your health than doing nothing at all. It’s important to always talk to your doctor before you start a new exercise routine.
We at All About Women take both breast and overall health of women seriously. We encourage all women to learn more about breast self-exam and to always schedule that all-important yearly well woman checkup.
Our offices in both Gainesville and Lake City bring women of northern Florida convenient, high quality health care. Call our office today to schedule an appointment.
