Exercise in the fight against Breast Cancer

For this year’s Women’s Health Week, I want to answer some of the frequently asked questions I get around the role exercise plays in both breast cancer prevention and how it can improve breast cancer outcomes.

Will exercise reduce my risk of developing breast cancer?

Definitely! Studies have shown a correlation between exercise and the chance of being diagnosed with breast cancer, with women that are physically active experiencing a risk reduction average of 25–30% (1). The value of exercise is seen most noticeably in postmenopausal women. There is no guarantee that you will never be diagnosed, but the more regular exercise you get, the less at risk of developing breast cancer you will be.

Is exercise beneficial during and after breast cancer treatment?

Yes! Exercise has been shown to be effective in improving quality of life, physical functioning, fatigue and cardiorespiratory fitness in breast cancer patients and survivors (2).

The Breast Cancer Network Australia suggests that the sooner you begin exercising, the better. I always recommend that women ask their doctor or a member of their treatment team before they begin an exercise routine, especially when they are going through cancer treatment. However, in most cases low amounts of exercise are safe and have been shown to improve outcomes.

How does exercise help prevent breast cancer?

There are several reasons why women who exercise regularly experience reduced risk of breast cancer. These include:

• Regular exercise helps produce more immune-boosting chemicals that can help fight off diseases and illness. Including increased production of cells and hormones known to prevent the formation and progression of cancerous cells (3)

• Being active may also lower blood estrogen levels and women with lower blood estrogen levels have a lower risk of breast cancer (4)

• Regular exercise helps to reduce inflammation

• And helps to keep a healthy bodyweight

• Regular exercise lowers insulin levels in the blood, which has been shown to cause some types of cancer including breast cancer (5)

How much should I be exercising to reduce my chances of getting breast cancer?

I have good news!

The good news is that even adding a little exercise to your day can go a long way to reducing your risk of breast cancer.

I understand that starting out an exercise routine can be overwhelming, so if you are starting from little or no exercise, my advice is to slowly build up to a routine.

Start with low intensity exercise such as walking and lifting light weights. Starting small and building up will be more sustainable in the long run than jumping into a fitness regime that you are not ready for.

As a minimum I recommend starting with 30 minutes exercise per day and building up to between 45-60 minutes a day once you feel ready.

How do I get started?

If you are recovering from breast cancer treatment, you may wish to follow a program that is specifically designed with your abilities in mind. Below, I have compiled some resources that my patients have found helpful.

The YWCA’s Encore program is specifically designed to support women who have experienced breast cancer to restore mobility, flexibility, and confidence.

These is also evidence that shows yoga can help improve health-related quality of life, mental health, and cancer-related symptoms in women diagnosed with breast cancer (6). I recommend a modified yoga practice, like one produced by Annette Louden.

Finally, Breast Cancer Network Australia has created a Breast Cancer and Exercise Booklet available to help women diagnosed with breast cancer start to exercise regularly.

No matter whether you are living with breast cancer or wanting to reduce your risk, exercising with friends or family is a great way to stay motivated and enjoy exercise.