ESPOf the many benefits of regular exercise, here’s one you might not realize: Exercising can reduce your risk of developing breast cancer. That becomes especially true as you age.
Research consistently shows the protective effect of physical activity when it comes to breast cancer. A review of 73 studies found an average risk reduction of 25% for those who work to stay fit as they tend to be.
Studies show that obesity brings a significant increase in breast cancer risk for women after menopause. One study showed that a 20-pound weight gain during menopause led to an 18% higher risk of breast cancer.
Women who reduce body fat (particularly in the midsection), also reduced the risk of breast cancer. In fact, one study found that losing four to 20 pounds lowered breast cancer risk by 10% to 15%. A 20-pound drop in weight lowered the risk by about 25%.
Health experts generally recommend getting at least 150 minutes of moderate-intensity exercise per week. That’s 30-minute activity five days a week. (To put the workout in perspective, at “moderate” intensity you should be able to carry on a conversation without gasping for breath.)
But when it comes to warding off breast cancer, researchers say more exercise may be even better. A 2015 study showed that exercising for 300 minutes a week — which amounts to five one-hour activity periods a week — led to larger decreases in body fat and a subsequent drop in breast cancer risk.
If you’re looking to lower your breast cancer risk through exercise, doing so may be as simple as trying activities such as:
Walking, hiking or running
Swimming or water workouts
Cycling
Dancing
Doing physical chores, like gardening and yard work
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