Preventing Breast Cancer With Exercise!
Exercises – Help Prevent Breast Cancer:
Exercise is one of the most important actions you can take to help guard against many types of cancer. Up to one-third of cancer-related deaths are due to obesity and a sedentary lifestyle, including two of the most common cancers in the United States, breast and colon cancer.
Regular exercise is an important part of being as healthy as you can be. More and more research is showing that exercise can reduce the risk of breast cancer coming back (recurrence) if you’ve been diagnosed, as well as reducing the risk of developing breast cancer.
In this article, you can read about:
- The benefits of exercise for people diagnosed with breast cancer.
- Types of exercise (Arm exercises).
- When you can exercise.
- How to prevent breast cancer.
- examines how you can take action now to make sure you never get this often fatal condition.
Exercise can lower your risk of breast cancer coming back, as well as help you maintain a healthy weight, ease treatment side effects, boost your energy, and more!
Here’re 8 Super Benefits of Exercise:
1. Exercise Helps To Lower Your Cancer Risk:
- Regular exercise lowers the risk of breast cancer coming back,
- as well as reducing the risk of ever being diagnosed with breast cancer.
- Exercise also can lower your risk of cancers of the colon, lung, and uterus.
2. Exercise Maintains a Healthy Weight:
- Regular exercise can help you maintain a healthy weight by building muscle and burning fat.
- Overweight and obese women – defined as having a BMI (body mass index) of over 25 – have a higher risk of being diagnosed with breast cancer compared to women who maintain a healthy weight, especially after menopause.
3. Exercise Helps You Live Longer:
- Research suggests that exercise can improve survival for breast cancer survivors.
- Part of this is due to exercise helping survivors maintain a healthy weight.
4. You’ll Have More Energy:
Regular exercise can boost your endurance and help your heart and lungs work more efficiently, both of which give you more energy for the work you do each day.
5. Exercise Helps You Have More Muscle and be Stronger:
- Strength training exercises can help make sure you have more muscle than fat.
- which means you’ll be able to carry groceries, pick up your pets or grandchildren, and close the lift gate of your car.
6. Exercise Helps keep Your Bones Healthy:
- As you age, you lose bone mass.
- If you’ve been diagnosed with breast cancer, maintaining healthy bones is especially important for you.
7. Exercise Helps You Sleep Better:
If you struggle with insomnia or wake up a lot at night, regular exercise can help you fall asleep faster and sleep more deeply. American Cancer Society.
8. You’ll be less stressed:
- Any type of exercise can help melt away stress.
- Besides pumping up endorphin production in the brain, exercise can be a type of meditation.
Tips For Fighting Cancer With Exercise:
Reduce Your Waistline & Breast-Cancer Risk:
- A. Many studies have shown that women who exercise have a 30 percent to 40 percent lower risk of breast cancer than their sedentary peers. The female hormone estrogen seems to play a key role.
- B. Women with high estrogen levels in their blood have increased risk for breast cancer. Since exercise lowers blood estrogen, it helps lower a woman’s breast-cancer risk.
- C. Exercise also reduces other cancer-growth factors such as insulin. Even older women need to be concerned about estrogen, because after menopause the hormone is produced by fat cells.
- D. Women who exercise have less fat and therefore produce less estrogen. With more than 150,000 new breast-cancer cases reported in the United States each year, preventing cancer through exercise is one of the best ways a woman can take charge of her health.
How Much Exercise is Too Much?
According to national activity guidelines, a good goal is to exercise at least 30 minutes a day on most days of the week. To get the most benefit, though, aim for about an hour a day. Moderate-intensity activities such as brisk walking may be sufficient, although there is more benefit with increased intensity.
Here are some other ways to be more active:
- Use stairs rather than an elevator.
- Walk or bike to your destination, and walk around the block after dinner.
- Exercise at lunch with your family or friends.
- Go dancing.
- Wear a pedometer every day and watch your daily steps increase.
- Join a sports team.
- Walk to visit co-workers rather than send an e-mail.
- Use a stationary bike or do sit-ups, leg lifts and push-ups while watching TV.
- Park a little farther from your office, the store or the library for a nice walk.
- When the weather is too poor to be outside, grab a partner and “walk the mall.”
- Vary your type of exercise so you won’t get bored or think it’s a chore.
Here’re Group of Arm Exercises to Help Prevent Breast Cancer:
The aim is to increase movement and improve circulation to the breasts. If you are suffering breast cancer check with your doctor before attempting these movements.
Limbering is the term that means applying a little gentle pressure and release in repetitive movements taking care not to strain. Once the movement of the muscles and joints becomes freer, more pressure can be applied, depending upon personal reaction. Preventing Preventing Preventing
1. Standing: Feet a little apart:
- Interlock the fingers of the hands the raise arms above the head.
- stretching and limbering the arms gently backward with the hands place palms upward if you find this is easy to do.
- By repeated limbering movements, push the hands still kept in the interlocked position, a little back and then forward.
- relaxing with the forward release.
- This is done repeatedly for say 10x stretches and then released.
- You will feel the stretch on underarm and breast area. Preventing Preventing Preventing
- This helps circulation to the breast tissue.
2. Standing: Feet a little apart:
- Interlock the fingers of the hands after taking both arms around behind your back.
- and stretch by limbering movement pushing the arms slightly backwards and releasing in a series of movements.
- This is usually found to be a very restricted movement so don’t push too hard.
- You will feel the stretch on underarm and breast area.
3. Standing With Feet Wide apart:
- Bend the Right knee and place your R hand on the R thigh for support.
- Take the straight Left arm and swing in a circular fashion as far as is comfortable.
- first one way for 10 times and then circle in reverse.
- It is important to start gradually to test the freedom of movement to avoid any strain before increasing any speed of this exercise.
- Repeat on the other side, bending the Left thigh etc.
- It should be practiced until you can swing the arm freely from the shoulder, in a windmill fashion, but with care and be sure to bend the leg to keep it out of the way!
4. Lying Flat on Your Back on The Floor:
- Lying flat on your back on the floor in relaxed position with arms placed straight out horizontally, wide to the side.
- Bend both arms to make vertical right angles from the floor and then in gentle repetitive movements.
- limber the hands back to try to touch the floor while maintaining the right angled position.
- Work on this gradually until it becomes easy to get the hands to touch the floor and you will feel a stretch upon the chest and breast area.
These are basic exercises for prevention of breast problems and can be safely done at home. However even better results can be expected by complementing your exercise program with other exercises under the supervision and direction of a teacher of Yoga.
The Bottom Line:
Exercise is a natural way to lower your risk for breast cancer. Even if you started late in life, you can still enjoy the protective effects of regular physical activity.
If you find this article useful, don’t forget to share it with your friends and family, as you might help someone in need. Thanks.
Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”
Sources: American Cancer society
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