Regular exercise is a well-known way to help reduce the risk of breast cancer, but a new study suggests that it doesn’t have to be intense to be effective.

In fact, gentle exercise such as walking, yoga, and stretching has been found to be just as beneficial in lowering the risk of breast cancer. The study, published in JAMA Oncology, reinforces the idea that exercise of any intensity is key to reducing the risk of various types of cancer, including breast cancer.

The Study

The study followed over 95,000 women over the course of 5 years, all of whom were cancer-free at the beginning of the study. The women ranged in age from 27 to 70 years old and lived in the United States.

They recorded their activity levels, including both moderate and gentle exercise, and were tracked for any breast cancer occurrences. The study found that women who engaged in any physical activity, including gentle exercise such as walking or stretching, had a lower risk of developing breast cancer than those who were inactive.

Even those who engaged in just 10-19 hours of gentle exercise per week had a lower risk than those who were completely inactive.

The Importance of Exercise in Lowering Breast Cancer Risk

The American Cancer Society recommends that adults engage in at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity each week to help reduce the risk of various types of cancer, including breast cancer.

This new study suggests that even if someone doesn’t meet those guidelines, any level of physical activity can be beneficial in lowering the risk of breast cancer. Exercise has a multitude of benefits, including decreasing inflammation, reducing insulin resistance, and improving hormonal balance, all of which can be factors in developing breast cancer.

Additionally, exercise can benefit overall health and well-being, which can contribute to a more resilient immune system and better outcomes in cancer treatment.

The Types of Gentle Exercise to Consider

Gentle exercise, also known as low-impact exercise, can be beneficial for those who may have joint pain, injuries, or mobility issues. It is also a great way to start incorporating exercise into a routine for those who may be new to physical activity.

Some examples of gentle exercise include:.

Yoga
Pilates
Walking
Swimming
Tai Chi
Stretching and flexibility exercises

These forms of exercise can be done at a pace and level that is comfortable for each individual, and can be customized to fit any fitness level or ability.

It is important to note that while gentle exercise is beneficial, it should not be the only form of exercise engaged in. Incorporating moderate- and high-intensity exercises such as jogging, cycling, or weightlifting can help further decrease the risk of breast cancer.

The Bottom Line

Overall, incorporating any level of physical activity into a routine can be beneficial in lowering the risk of breast cancer.

The American Cancer Society recommends a minimum of 150 minutes of moderate-intensity exercise per week, but even less intense forms of exercise such as walking or stretching can be beneficial. It is important to find a form of exercise that is enjoyable and sustainable, and to gradually increase intensity and duration to best support overall health and wellness.