How to Exercise to Prevent Breast Cancer

While no one specific or "magic" exercise can reduce the risk of breast cancer, increased exercise routines will lower the risk. The reasoning lies with a woman's body mass index. Exercise causes the body to burn calories and lose fat, leading to a lower body mass index, lowering the risk of breast cancer. Another way exercise can reduce the risk is by delaying a woman's menstruation, reducing exposure to estrogen.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Walking shoes
• Pedometer

Take More Steps to Reduce and Maintain a Healthy Weight

1. Buy a pedometer to track how far you walk and strive to walk 10,000 steps a day, which is estimated to be 5 miles. Knowing how many steps you take will help you to reach the 10,000 steps a day goal. Women who are at a normal, healthy body mass index should be between 18.5 percent and 25 percent to help prevent breast cancer.

2. Take the stairs whenever possible, which forces you to walk extra steps. If you find that you are not getting near your goal for the number of steps you take each day, a few extra flights of stairs where you used to take the elevator will help you reach your goal as you prevent breast cancer. If several flights of stairs are too much at first, get off the elevator a floor early and take the last flight by foot.

3. Park your car away from work, school or the shopping mall. This will add valuable steps, that will help increase your cardiovascular intake. You can also enjoy the extra time you avoided fighting for a spot by taking a nice stroll though the parking lot.

Encourage Pre-Teens to Start Exercising Early

4. Encourage young children to start exercise routines early in life (such as playing team sports in school). Girls who exercise extensively as children can delay their first menstruation, limiting their exposure to estrogen. Extended exposure to estrogen has been linked to increased breast cancer risk.

5. Sign you and your children up for a weekly yoga or pilate's class. This will encourage your children to exercise routinely, while balancing the mind and the body. It will also help children to form a habit of exercise which will help prevent breast cancer in the future.

6. Model healthy eating and exercise routines for your children.

Tips & Warnings

• See a doctor before starting any exercise regimen to determine personal needs and limitations.
• Purchase a supportive pair of walking shoes for exercising. If you walk early in the morning when it is still dark outside, wear bright colors to alert drivers of your presence.

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