4. Exercise regularly the rest of your life. Many studies have shown that regular exercise provides powerful protection against breast cancer. Aim for 30 minutes or more of moderate aerobic activity (brisk walking) five or more days a week. Consistency and duration, not intensity, are key!
A study of more than 3,000 women from Long Island, N.Y., found that women who engaged in 10 to 19 hours of at least mild exercise per week from their reproductive years on had about a 30 percent lower risk of developing breast cancer. The effects of physical activity were strongest among postmenopausal women, based on the data analysis.
According to the American Cancer Society, the average woman in the U.S. has about a 1-in-8 chance of developing breast cancer and a 1-in-36 chance of dying from it. As scary as this statistic may be, women have the power to diminish their risk of breast cancer. Exercising regularly not only keeps body weight in check and reduces fat cells, but it also boosts the immune system which reduces the number of cell-damaging “free radicals” in the body. More importantly, it’s never too late to start. Lauren McCullough, lead researcher at the University of North Carolina, Chapel Hill, notes that “evidence suggests that if you start [exercising] after menopause, you can still help yourself.”
The key to regular exercise is finding something you enjoy, I hate repetition so I rotate hill hikes with jogging, swimming, yoga & dance as well as a bit of weight training.
What’s your favorite form of exercise?