Studies show that one of the best ways to keep your breasts (and your heart and brain) healthy is to keep physically active. As an added benefit – your butt will look better than ever too!
While there isn’t a one-size-fits-all recommendation for the amount of exercise you need, one thing is for sure – the more you move, the better off you are.
How does physical activity work to reduce breast cancer? Well, regular exercise helps you maintain a healthy weight, which helps balance your hormones and boost your immune system; strengthening your ability to fight off all kinds of illnesses!
Here are some tips to get you moving !
The American Cancer Society says all adults should get at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week, preferably spread throughout the week. Examples of moderate exercise include brisk walks, golfing, dancing, gardening, yoga, and leisurely bicycling. Some examples of vigorous exercise are jogging, running, swimming, aerobic dance, soccer, basketball, and fast bicycling.
If you’ve never exercised before, start small. 15 minutes a day for 2 weeks, then double that for the next two and so on. It’s better to get small amounts of exercise several times a day, instead of all at once.
Studies show that moving throughout the day decreases your chances of developing breast cancer. The muscle activity needed for standing and other movement triggers the breakdown of fats and sugars within the body. When you sit, these processes stall — increasing your health risks. When you’re standing or actively moving, you kick these processes back into action.
If you have a sedentary job, not to worry – there are so many things you can do to keep healthy! Here are some ideas:
- Ask for a standing desk, if that’s an option.
- Limit your screen-time during off-work hours.
- Exercise in place while you watch TV (treadmill, stationary bike, aerobics, resistance bands, mini-trampoline).
- Try walking or biking whenever possible.
- Take the stairs instead of the elevator.
- Make your lunch break an active one (ie. go for a walk with co-workers).
- Take short exercise breaks (2-3 walks throughout the day, 15 minutes at a time).
- Walk over to your coworkers instead of emailing them.
- Wear a pedometer to keep track of your movement throughout the day, and plan on increasing your number of daily steps.
- Join a sports team, hiking group, or dance class.
- Sign up for a 5K walk/ run.
Remember, we’re not aiming for perfection here. Every little bit counts… so let’s keep it moving – your *girls* (and your butt) will thank you!
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