Heart diseases are the number one cause of mortality in women. Breast Cancer is a close second with the number of cases doubling between 1990 and 2013. Statistics reveal that the Breast Cancer diagnosis rates have remained mostly stable, and the mortality rates show a slight decline. Despite these positive changes, its status as a top cause of cancer deaths in women makes it pertinent for the patients to learn and understand more about Breast Cancer so how to reduce your risk of breast cancer and exercise for cancer.
Causes of breast cancer
Research has shown that lifestyle and eating habits play a vital role in increasing the risk of different types of cancer. Moreover, a lack of physical activity can also lead to the development of Breast Cancer symptoms. Studies show obesity has a 20-40% chance of contributing to the cause of Breast Cancer in women in their postmenopausal stage and a 33% chance of causing a recurrence in survivors. Moreover, physical inactivity and obesity have a 25-33% chance of being the root cause of every Breast Cancer.
What is it that can halt the coming and the progress of breast cancer?
Factors that can help in the prevention of Breast Cancer include regular exercise and a healthy diet. Recent studies have proven the role of regular exercise or physical activity on the reduction of Breast Cancer and recurrence risk. Doctors usually recommend less-strenuous and low-impact exercises for patients recovering or undergoing Breast Cancer treatment. Unfortunately, for most, exercise remains the least preferred preventive measure.
Fighting Breast Cancer with exercise
To answer how to reduce your risk of breast cancer For many cancer patients, the idea of exercising can incite fear and nervousness. Most loved ones, out of concern, advise against exercising during or after treatment. However, physical activity can help one in their fight against Breast Cancer. Some Breast Cancer treatments can drain patients mentally and physically. If a cancer patient considers the mere movement of limbs a heavy feat, it is better to start lightly. There are regular, moderate, and vigorous exercises, and one can start by moving their limbs a bit. Moderate exercises like brisk walking, yoga, bed, and couch movements can keep them engaged.
Benefits of exercising regularly
- Enhance the quality of life by improving mood, increasing stamina, and reducing fatigue
- Regular exercising can help in regaining a sense of control
- Reduce Cancer Treatment side effects such as weight gain, lymphoedema, and osteoporosis
- Enhance long-term health, reduce the risk of strokes, heart attacks, and Breast Cancer recurrence
- Improve mental well-being, reduce depression, anxiety, and stress
- Prevent the loss of muscle tone that can happen as a result of cancer treatment
Tips on exercise
As a general rule, adults should engage in at least 150 minutes of moderate aerobic exercise, which includes brisk walking, running, and muscle-strengthening exercises. Usually, patients recovering from Breast Cancer are recommended the same amount of physical exercise as the general populace. The first stage of Cancer Treatment isn’t suited for starting a strenuous exercise regime, though.
- Patients who have the habit of exercising regularly should keep it up as long as they can and rest when their fatigued body asks for it.
- If a patient is yet to start exercising, then, as mentioned earlier, they should start with light walking. A daily walk can improve the physical and mental well-being of the patient during Cancer Treatment.
- Patients should follow an exercise plan that fits their preferences, health, lifestyle, and fitness goals.
- As one progresses through the different stages of treatment, they will most likely be inclined to check the benefits of each exercise type and improve their fitness plan accordingly.
Types of exercise
TO answer how to reduce your risk of breast cancer Over the years, several studies have been conducted by researchers and oncologists to determine the most effective exercise types for Breast Cancer patients. Aerobic exercise, pilates, resistance exercises, tai chi, and Yoga are some of the most effective and commonly advised exercises. These can be practiced at home by oneself or in a group environment overseen by a trainer.
- Aerobic exercises include home walking and cycling, and these can increase energy, reduce anxiety, and counteract Cancer Treatment side effects.
- For those with breast cancer, exercising with Pilates can enhance the strength of muscles, reduce fatigue, improve balance, and ease Nausea.
- Resistive exercises are known to reduce Fatigue and muscle waste. Examples include weightlifting, kettlebell exercises, bodyweight exercises such as pull-ups, push-ups, handstands, and band resistance exercises.
- Tai Chi exercise combines movements that are slow and graceful with breathing techniques and meditation. Tai Chi can help improve flexibility, balance, strength, heart, and lung function.
- Women undergoing Treatment for Breast Cancer agree that Yoga can enhance sleep quality, increase flexibility, reduce depression, and minimize joint Pain.
How to include exercise in daily routine?
Cross the following physical activities at the end of each day to achieve exercising goals.
- Gardening
- Vigorous housework
- Parking the car away from the usual stop and walking the rest of the distance
- Getting down from the bus before the usual stop and brisk walking the rest of the path
- By avoiding the lift and taking the stairs
- Sit less and stand more. Walk around when on the phone.
Always remember that exercises are beneficial
Some oncologists fear lymphedema for patients having undergone Breast Cancer Surgery. Lymphedema occurs when the soft tissues of the arm start to swell. Studies suggest that the benefits of exercising can outweigh the risk of lymphedema. Also, exercise can trigger apoptosis or the death of cancer cells; meaning exercise can save one from fatal diseases.
Be it engaging in moderate physical activity or having a simplified workout regime, it is imperative for cancer patients to participate in some form of exercising to keep the Fatigue levels down, strengthening the body to endure cancer treatments, and maintaining a form of control over their life for the battle ahead.
