With breast cancer reaching epidemic proportions and increasingly affecting women at a younger age, there is even more reason now to take preventative measures such as exercise.
Thankfully, early detection of breast cancer is the reason for the high numbers of reported occurrences. But, there are steps, such as exercise, women can take to prevent breast cancer and a reoccurring diagnosis. Having trained numerous women both during and post-treatment through grant programs such as “Return to Welllness,” and Lance Armstrong’s “Live Well After Cancer Treatment.” with The Wellness Community of Philadelphia, I have seen the positive effects of exercise. But, there are numerous studies supporting exercise as one of the major analgesics for prevention of the disease. According to breastcancer.org, being physically fit is no guarantee that you will not get breast cancer, but research supports that regular exercise will put you at a reduced risk for developing the disease.
The Journal for The American Medical Society echoes these findings stating, “Research has shown that four hours of exercise a week may lower the risk of developing breast cancer.“
The study cites one of the possible reasons is that exercise can lower the amount of estrogen in your body. Estrogen has been linked to the the growth of some breast cancers.
Studies show that obesity can play a major role in developing breast cancer, especially in post-menopausal women. The reason is that extra fat cells promote estrogen growth. The same is true for overweight women who have had the disease. Exercise promotes weight loss which in turn will reduce their risk of a reoccurring cancer.
Weight gain as a result of chemotherapy, is one of the major complaints I have heard from women going through or coming out of recent treatment. When participating in an exercise program they reported not only weight loss, but in some cases a decrease in the side effects from the treatment. Studies also support findings that exercise can help boost the immune system and energy levels, while limiting fatigue.
When working with breast cancer survivors throughout the ten week above mentioned, “Return to Wellness Program,” one of the major improvements I could see as a result of exercise was in the participants posture. A common result from going through cancer treatment and surgery is a tendency to “guard” that area of the body.
“Guarding” is reflected by rounded shoulders, drooped heads and forward pushed hips compromising the low back. The exercise program consisted of both low impact aerobics, chair exercises, strength training and a mind/body component to increase body awareness. Throughout the program, I did place an emphasis on developing a strong core to improve posture. This can be as simple as doing breathing exercises while sitting or standing up straight and keeping the shoulders back and down. By maintaining good posture, you develop less chance of injury. It is also important to re-connect with your body again post-treatment. This is the first step to continuing on the journey to recovery through exercise. Good posture while reversing that “guarded” position, I found, translated into an increase in self-esteem and vitality.
When beginning any exercise program, especially post-treatment from breast cancer, it is important to consult with your physician on your specific risks and/or limitations. I also suggest working with a trainer or physical therapist who is knowledgeable about post-cancer exercise, especially when strength training. Starting slow, with an activity such as walking a few times a week is also a great way to continue along the path to a fit and vibrant life.
Joanne Sgro is a Certified Personal Trainer/Sports Nutritionist and has worked with numerous breast cancer survivors through programs such as “Return to Wellness” and Lance Armstrong’s “Live Well After Cancer Treatment” at The Wellness Community of Philadelphia. She now resides in the Phoenix, AZ area and runs her own fitness website www.fitnessanswer.com . Joanne herself is a weight loss success story, having lost nearly 200lbs.