Every year, thousands of women are diagnosed with breast cancer. This disease affects the lives of not only the patient but also the entire family. Breast cancer is the second most common cancer diagnosed in women in the United States, after skin cancer.
However, there are steps women can take to reduce their risk of developing breast cancer, and one of those steps is going for a walk.
The Risks of Breast Cancer
It’s important to understand that not all breast cancer is preventable. There are several risk factors that can increase your chances of developing the disease, some of which include age, family history, and genetics.
However, there are many lifestyle factors that can be modified to reduce the risk of developing breast cancer, and one of those is physical activity.
The Benefits of Walking
Walking is a low-impact, inexpensive form of exercise that can be done almost anywhere. It requires no special equipment, no gym membership, and can be modified to fit almost any fitness level. Some benefits of walking include:.
1. Weight Management
Walking can help to manage weight, which is a known risk factor for breast cancer. By burning calories and building muscle, walking can help women achieve and maintain a healthy weight.
2. Improved Immune System
Regular exercise has been shown to improve the functioning of the immune system, which can help to prevent the growth and spread of cancer cells.
3. Reduced Inflammation
Inflammation in the body has been linked to a higher risk of developing breast cancer. Walking can help to reduce inflammation and keep the body in a healthy state.
4. Lowered Estrogen Levels
High levels of estrogen are a known risk factor for breast cancer. Walking can help to reduce the amount of estrogen in the body, which can help to reduce the risk of developing the disease.
5. Reduced Stress
Stress can weaken the immune system and increase the risk of developing cancer. Walking is a great way to reduce stress and promote relaxation, which can have a positive impact on overall health.
How Much Walking is Needed?
Experts recommend that adults engage in at least 150 minutes of moderate-intensity physical activity per week to maintain good health. This can be broken down into 30 minutes of activity per day, five days per week.
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However, any amount of walking is better than none, so don’t be discouraged if you’re not able to meet this guideline.
Tips for Walking
Here are some tips to help you get the most out of your walking routine:.
1. Start Slow
If you’re not used to exercising, start slow and work your way up. Begin with 10 or 15 minutes of walking per day and gradually increase the time as you become more comfortable.
2. Wear Comfortable Shoes
Wear comfortable shoes with good arch support and cushioning to prevent injury and make your walk more enjoyable.
3. Find a Buddy
Walking with a friend or family member can make the experience more enjoyable and can help to keep you accountable.
4. Choose a Safe Route
Select a route that is well-lit, free of hazards, and has pedestrian-friendly traffic patterns.
5. Mix it Up
Incorporate variety into your walking routine to keep things interesting. Try different routes, paces, and terrains.
6. Stretch Afterwards
After your walk, take a few minutes to stretch your muscles to maintain flexibility and reduce the risk of injury.
Conclusion
Breast cancer is a serious disease that affects thousands of women every year. While there are some risk factors for the disease that cannot be controlled, there are simple lifestyle changes that can help to reduce the risk of developing breast cancer.
Walking is a great form of exercise that can help to control weight, improve the functioning of the immune system, and reduce inflammation and estrogen levels in the body. By incorporating walking into your daily routine, you can take an important step towards reducing your risk of developing breast cancer.
