How much exercise is effective?
One hour walk to an mph from 2 to 3 step reduces the risk of a little. Three to five hours a week to walk gives you the most protection from breast cancer. You could vary from task-switching – try jogging, hiking, swimming, cycling or other activities that get you moving. Dr. Michelle Holmes brings in its breast cancer research survivor who spent 3 to 5 hours every week (or about half an hour per day) doing exercise had the best survival rates. And for the prevention of breast cancer recurrence, the American Cancer Society recommends that exercise for 30 to 45 minutes, at least five days each week.
Here's how exercise reduces the risk
Regular exercise and a diet low in fat and high in fruits and vegetables lowers the levels of estradiol and estrone, two types of estrogens. Even if women need estrogen to grow and build strong bones, overexposure of estrogen can lead to breast cancer. Eighty percent of all breast cancers are fueled by estrogen. Exercise is a natural way to reduce the levels of estrogen, and reduce other hormones and growth factors that can cause breast cells turn into cancer.
Be sedentary lifestyle increases the risk
Physical inactivity can contribute to growth in several types of cancer –-colon cancer, postmenopausal breast cancer, endometrial cancer, kidney cancer and cancer of the oesophagus. Women who are overweight, produce and store more estrogen in their bodies of women who have a healthy low body mass index (BMI). Increased exposure to estrogen and breast cancer risk are linked, because the type of estrogen receptor positive is the most common type of breast cancer. Obese women have a greater amount of breast tissue, and is harder to detect breast cancer in women, obese than women lean. This can lead to the recognition at a later stage of the cancer when it is more difficult to treat.
Every body will benefit
Studies have shown that survivors of breast cancer status of any age or menopause may reduce the risk of recurrence and improving their survival rates. Women who have had breast cancer experienced a estrogen receptor positive benefit from exercise, because the exercise lowered estrogen levels naturally. But women who have had the hormone receptor negative breast cancer also benefited from the exercise, when it was associated with a diet with high content of fruits and vegetables. A study published in the Journal of Clinical Oncology has reported that exercise reduced mortality from all causes in breast cancer survivors by 50%, when combined with a healthy diet. These results were real women lean and obese, although obese women had more problems sticking to a healthy diet.
Other benefits of exercise
Reduce the risk of breast cancer is just one of the advantages of doing regular exercise. Also improves mood, raise self-esteem and gives a better picture of the body. Doing your exercise improves muscle tone, strength and endurance. Exercise protects you by reducing the risk of heart disease and diabetes. It can help you reduce weight, which in turn, reduces the risk of breast cancer due to obesity.
If you are trying to prevent breast cancer or recover from treatment, exercise extends survival. Regular exercise and a healthy diet can improve your overall health and psychological benefits as well. Find an exercise or a program that can stick with, or visit your local gym and a-class – this is your chance to take that class of belly dancing or learn Zumba. Undertake to maintain and improve your health to reduce the risk of breast cancer.
American Cancer Society. Exercise can improve survival of breast cancer. Updated: 2005/05/25.
Journal of the American Medical Association (vol. 293, no. 20: 2479-2484). Michelle Holmes, MD, Harvard Medical School and Brigham and women's Hospital in Boston.
Journal of Clinical Oncology, vol. 25, no. 17 (June 10): pp., 2007 2345-2351. John p. Pierce, et al, increased survival after breast cancer in women physically active with fruits vegetables high suction regardless of obesity.
Journal of Clinical Oncology, vol. 25, no. 17 (June 10): pp., 2007 2335-2337. Rachel Ballard-Barbash. Is the whole greater than the sum of parts? The promise of combining diet and physical activity to improve the results of cancer.