How Exercise Supports Overall Health and Lowers Breast Cancer Risk

Staying active is one of the most powerful ways to protect your health. Regular exercise supports nearly every system in the body, from your heart and brain to your bones and immune system. But research also shows that physical activity plays a major role in reducing the risk of developing certain cancers, including breast cancer. For women of all ages, movement isn’t just for physical fitness — it’s a powerful tool for prevention, empowerment, and long-term well-being.

The Connection Between Exercise and Breast Cancer Risk

Numerous studies have confirmed that consistent physical activity can lower breast cancer risk by helping regulate hormones, reduce inflammation, and maintain a healthy weight. The American Cancer Society reports that women who engage in regular exercise can have a 10% lower risk of developing breast cancer compared to those who are inactive.

Here’s why exercise makes a difference:

• Hormonal balance: High levels of estrogen and insulin have been linked to breast cancer growth. Exercise helps lower these hormone levels, creating a healthier internal environment.

• Weight management: Obesity, especially after menopause, increases breast cancer risk. Physical activity helps maintain a healthy weight by boosting metabolism and burning calories.

• Reduced inflammation: Chronic inflammation can damage DNA and lead to cancer. Exercise reduces inflammatory markers in the body, promoting overall cellular health.

• Improved immune function: Regular movement enhances immune surveillance — your body’s ability to detect and destroy abnormal cells early on.

How Much Exercise Do You Need?

The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise each week, along with two days of strength training. The key is consistency — finding forms of movement you enjoy and can sustain over time.

Examples of moderate activity include:

• Brisk walking

• Dancing

• Water aerobics

• Biking on level ground

For those who prefer higher intensity, activities include:

• Running or jogging

• Swimming laps

• Fast cycling

• Hiking uphill

Even small amounts of activity add up. Walking the dog, gardening, or taking the stairs all contribute to better health and can help lower your cancer risk over time.

Exercise Benefits Beyond Cancer Prevention

Cancer prevention is just one item in the long list of the benefits of physical activity. Exercise is one of the most effective tools for improving overall quality of life. It supports nearly every system in the body — physically, mentally, and emotionally.

Additional benefits of exercise include:

• Heart health: Exercise strengthens the heart and improves circulation, reducing the risk of cardiovascular disease.

• Stronger bones and muscles: Weight-bearing activities help maintain bone density and muscle strength, which are essential for healthy aging.

• Mental well-being: Physical activity releases endorphins, which improve mood and reduce anxiety and depression.

• Better sleep: Regular movement helps regulate sleep patterns and promotes deeper, more restorative rest.

• Improved energy and focus: Exercise increases oxygen flow to the brain and muscles, helping you feel more alert and productive throughout the day.

Exercise During and After Breast Cancer Treatment

For individuals undergoing or recovering from breast cancer treatment, exercise can be a vital part of the healing process. Regular activity during treatment can reduce fatigue, improve physical function, and enhance emotional well-being.

Benefits during treatment include:

• Reduced treatment-related fatigue

• Improved mood and reduced stress

• Better maintenance of muscle strength and flexibility

• Support for immune system recovery

After treatment, exercise:

• Promotes healthy body weight and bone strength

• Reduces the risk of cancer recurrence

• Improves long-term survival and quality of life

It’s important to consult a health care provider before starting any exercise program, especially after surgery or during treatment. Many cancer centers and community organizations offer specialized exercise classes for survivors that focus on safe, supportive movement.

Practical Tips for Building an Active Lifestyle

You don’t need a gym membership to start improving your health. The best exercise routine is one that fits your lifestyle and brings you joy. Try these tips to help find a system that works for you:

• Start small: Begin with 10- to 15-minute walks and gradually increase your duration and intensity.

• Mix it up: Combine cardio, strength training, and flexibility exercises to keep your routine balanced.

• Set realistic goals: Aim for progress, not perfection. Small changes lead to lasting results.

• Find a workout buddy: Exercising with friends provides accountability and social support.

• Listen to your body: Rest when needed, and adjust your activity to match your energy levels.

Twisted Pink: Inspiring Hope and Promoting Health

While exercise is a powerful preventive tool, access to information, early detection, and community support are all critical in the fight against breast cancer. That’s where we step in. At Twisted Pink, we’re dedicated to funding metastatic breast cancer research and improving quality of life for those affected by the disease. We also raise awareness about prevention and support individuals and families through community programs, educational initiatives, and special events. By bridging research and compassion, Twisted Pink empowers people to take charge of their health and join the movement toward a future without breast cancer.

Learn more about our mission and how you can get involved — whether through donations, volunteering, or attending events. Every action, from a morning walk to a shared story, brings us one step closer to hope, healing, and a world where no one faces breast cancer alone.