Here's How Exercise Could Lower Your Risk Of Breast Cancer

The role exercise plays in disease prevention1 has been studied for decades, but new research surrounding physical fitness and breast cancer risk saw particularly interesting results. According to a study conducted out of Colorado State University, Memorial Sloan Kettering Cancer Center in New York, and the University of Michigan, female rats with low levels of physical fitness are four times more likely to develop breast cancer when exposed to a known breast cancer trigger than those who were physically fit.

According to Laura Bourdeanu, Ph.D., R.N., and V.P. of OncoGambit, the idea that physical fitness is genetic isn't new. In fact, research shows that our inborn fitness accounts for about 50 percent of differences in improvement in aerobic capacity. But if you don't have this gene, should you give up all hope? Bourdeanu doesn't think so.

When it comes to breast cancer prevention, are all exercise forms created equal? Bourdeanu typically recommends a combination of aerobic exercise and strength training. "I recommend patients aim for at least 150 minutes of moderate physical activity daily, like brisk walking and slow swimming, each week to reduce their cancer risk," she says. "Once they are conditioned, they can increase the intensity and time of exercise, since studies suggest there is dose-response relationship between exercise and breast cancer risk."

While cardio is king when it comes to prevention, Lisa Merkle—a devoted yogi and wellness enthusiast who was diagnosed with colon cancer—said yoga was key to her recovery.

"I'm not an expert, just a human being having a very human experience," she warns. "But I can tell you that yoga played a big role throughout my treatment and my recovery. I knew instinctively that I needed to calm my nervous system, and yoga was the most efficient way for me."

She adds that while she was going through chemotherapy, she lost a lot of tone—and yoga and Pilates helped with that. "They were the most accessible form of gentle weight training. I was given physical restrictions after my two surgeries, specifically nothing that engaged my core. I committed to building up endurance and strength by spending time being active in nature: beach walks and moderate hikes. Post-cancer care, prevention of reoccurrence looks a lot like a preventive lifestyle that includes daily exercise. Whatever gets you turned on, blood circulating, fresh oxygen in your lungs, maintaining flexibility."