Breast Cancer: Breast Cancer is the second most common form of cancer among women across the globe. Emerging research suggests that strength training could prove out to be a wonderful option to reduce the risk of breast carcinoma (cancer). Several medical experts suggest that women, especially those who are at an increased risk of developing breast cancer, should engage themselves in strength training from early adulthood to cut down the risk of this severe, debilitating disease.
The Science Behind Strength Training and Breast Cancer Prevention
Several studies have demonstrated that the risk of breast cancer could be significantly reduced through moderate to vigorous physical activity. A study published in PubMed last year revealed that girls and women (in the age group of 15-24) who regularly engage in resistance training had a 52 percent lower risk of developing breast cancer when compared to girls and women who engaged in no form of strength training.
DON'T MISS
Experts emphasize that it’s never too late or little to begin as physical activity before and after diagnosis could significantly reduce recurrence and mortality rates.
How Strength Training Protects Against Breast Cancer?
According to many oncologists, muscles tend to release anti-cancer molecules to combat tumour development when they are activated during strength training.
This could be beneficial in many ways, including but not limited to:
- Strength training could help in balancing insulin and estrogen levels, both of which are associated with the risk of breast carcinoma when elevated.
- Immune surveillance gets enhanced by regular physical activity; this is helpful for your body to precisely identify and destroy abnormal cells.
- Muscle Mass achieved through strength training could be helpful to improve metabolic rate that helps prevent obesity, which could be a big risk factor for postmenopausal breast carcinoma.
What The Experts Recommend?
Ideally, you should engage in at least 150 minutes of strength training every week, incorporating both resistance training and aerobic exercise.
The best thing is that you don’t have to spend a fortune on a gym membership or expensive equipment. You could perform simple bodyweight exercises such as squats, lunges, planks or push-ups at home or any other convenient location. You could even add free weights and resistance bands as you progress.
If you’re a beginner, you should ideally start with 2 days per week of strength training focusing on primary muscle groups (chest, shoulders, arms, legs, back and core). Perform 2-3 sets of 8-12 repetitions per exercise and make sure to give sufficient rest of close to 40-48 hours before working the same muscle groups. Gradually increase weight or resistance as you build strength.
Disclaimer: This content, including advice, provides general information only. It is not a substitute for a qualified medical opinion in any way. The methods and claims mentioned in this article should be considered as suggestions only; DNP India neither confirms nor denies them. Always consult a doctor before following any such suggestions/treatments/medications/diets.
