Exercise and Breast Cancer: What Seniors in Sun City Center Should Know
A clear link between exercise and breast cancer shows that physical activity reduces your risk of developing breast cancer, lowers the risk of recurrence, and reduces your risk of dying.
Sun City Center is an ideal location for getting and staying active. You're surrounded by other people in your time of life ready to enjoy community amenities like pools and walking paths.
Discover active aging tips that can enhance your odds against breast cancer.
The Link Between Exercise and Breast Cancer
Regular exercise can reduce your risk of developing breast cancer and improve your outcome if you are diagnosed. Susan G. Komen reports that women who exercise regularly have a 10-20% lower risk of breast cancer than women who don't.
Staying active after a breast cancer diagnosis lowers the risk of dying from the disease, according to a study in Cancers (Basel). It reduces breast cancer recurrence and can ease the side effects of treatment.
How Does Exercise Help Improve Cancer Outcomes?
Many studies show the connection between physical activity and cancer prevention, but the reason isn't fully understood. Several processes seem to be at work.
Molecular and Cellular Action
One study found that physical exercise reduces the molecular and cellular mechanisms associated with cancer. This helps slow the progression of the disease and limit its effects.
Healthy Body Weight
Being active helps you maintain a healthy weight, which lowers your risk of breast cancer. A recent study in the journal Cancer adds to existing evidence that being overweight or obese increases the risk of breast cancer for postmenopausal women.
Lower Estrogen Levels
Exposure to estrogen over time increases the risk of developing breast cancer because estrogen causes cell division. A study conducted at the Penn Medicine Abramson Cancer Center found that women who did 150 minutes of aerobic exercise per week for five weeks lowered the amount of estrogen-sensitive tissue in their breasts by 8%. Study participants who did 300 minutes of aerobic exercise each week lowered their estrogen-sensitive tissue by 12%.
Less Inflammation
Chronic inflammation is one of many factors that can cause breast cancer to develop. A Harvard Medical School study in mice showed that regular exercise increases the activity of T-cells that fight inflammation.
Exercise causes short-term muscle inflammation, and the study indicates that the body's T-cells become more active in blocking systemic inflammation in people who exercise regularly.
Better Immune Function
Your immune system protects your body from threats like germs and allergens. It can also fight cancer cells, but cancer is harder to target. Immunotherapy helps your immune system fight cancer cells more effectively.
A study in the Journal for ImmunoTherapy of Cancer suggests that regular exercise can boost immune function and make immunotherapy work better.
What Exercise Is Good for Breast Cancer Patients?
You'll get the largest benefits from exercise by picking an activity you like and will do regularly. Check with your doctor before starting an exercise program for the first time. Start slowly and gradually increase the intensity and length of your workouts.
Aerobic Exercise
Aerobic exercise is continuous movement of your arms and/or legs that increases your heart rate. You can choose from a variety of activities such as:
- Walking
- Bicycling
- Swimming
- Rowing
- Elliptical trainer
Aerobic exercise has many benefits for seniors with breast cancer, including:
- More energy
- Lower risk of lymphedema
- Better sleep
- More positive mood
- Maintenance of a healthy weight
Aim for 150 minutes of exercise per week. A common recommendation is 30 minutes a day for five days a week.
Strength Training
You can build muscle strength with exercises using:
- Your body weight
- Resistance bands
- Weight machines
- Dumbbells or barbells
Unlike in previous decades, people with breast cancer are now encouraged to incorporate strength training into their exercise programs. You should start out working with a physical therapist or qualified personal trainer for assisted living fitness. This helps ensure you use the right technique, which reduces the risk of injury and promotes long-term success.
Balance Exercises
Older adults are more prone to falling than younger people, and seniors with cancer are at a higher risk due to peripheral neuropathy. Balance exercises can reduce the risk of falls and injuries. Examples include:
- Standing up from a seated position without using your hands
- Standing on one leg
- Walking with one foot in front of the other, like on a tightrope
You can incorporate balance exercises into your aerobic and strength training workouts.
Pectoral Stretching
Your pectoral muscles connect your chest to your shoulders and arms. Gentle stretching can improve lymphedema symptoms and promote recovery after surgery. Talk to your healthcare provider about the types of stretches that could benefit you.
Frequently Asked Questions
Can Physical Inactivity Cause Breast Cancer?
A sedentary lifestyle doesn't cause breast cancer, but it puts you at a higher risk. Even a moderate level of regular exercise has a protective effect. Talk to a healthcare professional before starting a new fitness program.
Can Exercise Reduce Breast Lumps?
Exercise isn't a substitute for medical treatment, and it hasn't been shown to reduce the size of breast lumps. However, it can prevent cancer from developing and reduce tumor growth.
How Much Does Exercise Lower Breast Cancer Recurrence?
A study published in Exercise Sport Science Review found that women who were physically active after being diagnosed with breast cancer had a 24% reduction in cancer recurrence. The risk of death dropped by 45%. This association held true even when accounting for factors like age, cancer stage, and different treatment plans.
Can You Lift Weights with Breast Cancer?
Yes, lifting weights can be safe and beneficial for people with breast cancer. Consult with a healthcare professional before starting a weight lifting program.
Promote Senior Breast Health with Exercise
A clear link between exercise and breast cancer shows the importance of physical activity for cancer prevention and treatment. Regular exercise can lower your risk of developing cancer, reduce symptoms, and prevent the cancer from coming back.
Aston Gardens at The Courtyards is the ideal location to pursue your fitness and health goals. Our fitness center and heated pool were designed with seniors in mind. We offer wellness and nutrition coaching in addition to chef-prepared dining for independent, assisted, and memory care wellness.
Schedule a tour of Aston Gardens at The Courtyards today to see how we can help you get and stay active.