Age – it’s the biggest risk factor for breast cancer. The older you get, the higher your risk. But what if I told you there’s a way to offset some of that risk? A way to “turn back the clock,” so to speak, on your breast cancer risk? It’s as simple as adopting a healthy habit that makes cancer less likely. And the best part? It doesn’t require a fancy gym membership or expensive equipment. French researchers have discovered that postmenopausal women who start a consistent exercise program can significantly reduce their risk of suffering invasive breast cancer.
Let’s dive a little deeper and explore just how much exercise is needed, what types of activities count, and what other benefits you can expect from getting active.
How Much Exercise Do You Need to Lower Breast Cancer Risk?
In a study that spanned eight years, older women who engaged in an exercise program saw a 10% decreased risk of invasive breast cancer compared to women who were inactive. So, what amount of exercise produces this benefit?
The researchers determined that at least four hours of walking per week is necessary. In technical terms, this is called “12 MET-h (metabolic equivalent task-hours).” Researcher Agnès Fournier, from the Center for Research in Epidemiology and Population Health at the Institut Gustave Roussy in Villejuif, France, says that this amount of exercise is consistent with the World Cancer Research Fund recommendations of walking at least 30 minutes daily.
“Our study shows that it is not necessary to engage in vigorous or very frequent activities; even walking 30 minutes per day is beneficial,” says Fournier.
Sustainability Matters: Keep Exercising for Continued Benefits
It’s essential to note that these positive effects on breast cancer risk mainly apply to women who maintain their exercise habits. According to Fournier, “We found that recreational physical activity, even of modest intensity, seemed to have a rapid impact on breast cancer risk. However, the decreased breast cancer risk we found associated with physical activity was attenuated when activity stopped.”
This means that postmenopausal women who exercise should continue their activities, while those who don’t exercise should consider starting, as their risk of breast cancer may decrease rapidly.
Additional Health Benefits of Regular Exercise for Postmenopausal Women
Reducing the risk of breast cancer is an excellent reason to start exercising, but it’s not the only benefit that postmenopausal women can expect from adopting a regular exercise routine. Here are a few additional health advantages:
- Improved bone health: Weight-bearing exercises, such as walking or jogging, can help reduce the loss of bone density that typically occurs after menopause, lowering the risk of osteoporosis.
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Weight and body composition control: Exercise helps burn calories, which can help maintain or lose weight. Maintaining a healthy weight is essential for overall health, preventing diseases like diabetes and heart disease.
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Better mental health and mood: Physical activity stimulates the release of endorphins, which are feel-good chemicals that can help combat depression, anxiety, and stress.
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Increased energy levels: More exercise means better blood circulation and oxygen delivery to your body’s tissues, which can help you feel more energized and alert.
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Better sleep: Regular exercise can help regulate your sleep patterns, allowing you to fall asleep faster and stay asleep longer.
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Reduced risk of chronic diseases: Besides reducing the risk of breast cancer, regular exercise can help lower the risk of other chronic diseases, such as heart disease, stroke, and diabetes.
In Conclusion
It’s never too late to start exercising and reaping the myriad health benefits that come with being more active. Remember, you don’t have to engage in strenuous activities to realize the rewards – even walking for 30 minutes a day can have a powerful impact on your overall health, including turning back the clock on your breast cancer risk. So, what are you waiting for? Get up and get moving today!
