The American Cancer Society recommends exercising 30 or minutes, at least 5 days a week for cancer prevention. Exercising doesn’t have to mean going to the gym to lift weights. There are plenty of ways to get exercise into your day. Doing regular exercise will cut down your risk of developing the disease, as well as preventing its return. Exercise is more challenging to add to your lifestyle in later years. Encourage your children to start early and find what combination of exercise works best for them. By adulthood, they have a program that they like and will stick with for life. Many local gyms, Rocky Run YMCA in Media, Pa., Fit For Life In Chaddsford, Pa., Barefoot Yoga in Glen Mills, Pa. offer a variety of classes for as young at 13 years of age. At Barefoot Yoga, after you workout you can stick around for a massage. If a gym is not your thing, Township Park, in Concordville, Pa., or Thornbury Park in Thornbury Pa., has walking/running trails that get you outside and enjoying our local scenery. Bottom line is get moving and help prevent disease.
Walking/running has many health benefits, such as cancer and other disease prevention. Walk outdoors, while you can. Go to a park, Thornbury in Thornbury Pa., or Township Park, in Concordville, Pa. Both locations have a marked trail and scenery to keep you engaged. Listen to music and enjoy.
Yoga is a great physical activity and is a great stress reliever. People underestimate yogas benefits on the body. They think it is only a mental workout. Wrong! It is very much both. Once you learn the basic, you can do the exercises at home in your free time.
Rollerblading just isn’t for your children. It is very cardiovascular and works out all muscle of the body. This is a great way to spend time with the family.
Swimming is an excellent form of exercise and the most forgiving on the body. You workout out all muscles of the body, and it can be very cardiovascular. Rocky Run YMCA in Media Pa., and Garnet Valley Middle School in Concordville, Pa., offer swim sessions and pool time. If you don’t know how to swim, lessons are available for adults. You can also try water aerobics.
Dancing can be the most fun way to meet fitness goals. Zumba has taken off and is a great class. Rocky Run. Fit for Life, in Chaddsford, Pa., all offer classes.
How Much Exercise is Effective?
Just one hour of walking at a 2 to 3 mph pace lowers your risk a little. Three to five hours weekly of brisk walking gives you the most protection from breast cancer. Switch it up by adding jogging, hiking, cycling, or other activities that get you moving. Dr. Michelle Holmes MD of Harvard Medical School and Brigham and Women’s Hospital in Boston, reports in her research that breast cancer survivors who spent 3 to 5 hours each week (or about half an hour a day) doing exercise had the best survival rates. And for prevention of breast cancer recurrence, the American Cancer Society recommends that you exercise for 30 to 45 minutes at least five days each week. (breastcancer.about.com)
Exercise reduces risks
Regular exercise and a diet that is low in fat and high in fruits and vegetables lowers your levels of estradiol and estrone, two kinds of estrogen. Pronounced amounts of estrogen can lead to breast cancer. Eighty percent of all breast cancers are fueled by estrogen. Exercise is a natural way to reduce your estrogen levels, as well as reducing other hormones and growth factors that can cause breast cells to turn into cancer. (American Cancer Society)
What increases your risk
Physical inactivity may contribute to the rise in several types of cancer. Women who are overweight produce and store more estrogen in their bodies than women who have a healthy lower body mass index (BMI). Obese women have a greater amount of breast tissue, and it is more difficult to detect breast tumors in obese women, as compared to lean women. This can lead to undetection and risk advanced stage of cancer, when it’s harder to treat.
Bottom line: Exercise is more than just a physical and mental thing, it can be a disease preventing thing.