Breast cancer refers to a type of cancer that forms in the tissues of the breast, and it is the most common cancer among women worldwide.

The National Cancer Institute estimates that in 2021, there will be approximately 281,550 new cases of breast cancer diagnosed in the United States alone.

However, the good news is that there are preventative measures that can potentially reduce the risk of breast cancer. One of the most effective preventative measures is exercise.

What is breast cancer?

Breasts are composed of three main types of tissues; glandular, fibrous, and fatty tissue. Breast cancer usually begins in the glandular tissue, which contains cells that produce milk.

When breast cancer forms, the abnormal cells develop into a mass or lump, which can then spread to nearby lymph nodes and other parts of the body, such as the bones, lungs, or liver.

Breast cancer can impact both women and men, although it is rare among men. The risk of developing breast cancer increases with age, as well as other factors such as genetics, lifestyle, and exposure to certain environmental toxins.

How does exercise impact breast cancer risk?

Research studies have consistently shown that physical activity can help reduce the risk of breast cancer.

One way that exercise may lower breast cancer risk is by reducing the levels of estrogen and progesterone in the body.

These hormones are known to promote the growth of breast cancer cells, and higher levels of these hormones have been linked to an increased risk of breast cancer.

Exercise may also help reduce inflammation in the body, which can contribute to the development of breast cancer. Additionally, exercise may help improve immune function, which can help the body fight off cancer cells.

What types of exercise are most beneficial?

There are a variety of exercise types that may offer benefits in terms of breast cancer prevention. These include:.

Aerobic exercise

Aerobic exercise, such as brisk walking, running, or cycling, is a great way to increase heart rate and get the blood flowing. Aerobic exercise has been shown to lower the levels of estrogen in the body, which can help reduce breast cancer risk.

Strength training

Strength training exercises, such as weightlifting, can help increase muscle mass and improve overall fitness. Strength training can also help reduce the levels of estrogen in the body.

Yoga and stretching

While not as impactful as aerobic or strength training exercises, yoga and stretching can still offer benefits in terms of reducing breast cancer risk.

These exercises can help improve flexibility, balance, and range of motion, as well as reduce stress, which can contribute to a healthier immune system.

How much exercise is needed to reduce the risk of breast cancer?

Research studies have shown that even small amounts of exercise can reduce the risk of breast cancer.

While any amount of physical activity is better than none, the American Cancer Society recommends that adults engage in at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.

Additional steps for breast cancer prevention

While exercise is one effective tool for reducing the risk of breast cancer, there are additional steps that can be taken to minimize the risk of developing this disease.

Limit alcohol consumption

Research studies have linked alcohol consumption to an increased risk of breast cancer, particularly among postmenopausal women. To minimize this risk, it is recommended that women limit alcohol consumption to no more than one drink per day.

Maintain a healthy weight

Obesity has been linked to an increased risk of breast cancer, so maintaining a healthy weight can help protect against this disease.

Get regular mammograms

Early detection is key when it comes to breast cancer, so getting regular mammograms is essential. Women should start getting mammograms at age 40 and continue to get them every one to two years thereafter.