Exercise to Prevent FBC

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This summer, the NCI (National Cancer Institute) Cancer Center News released a story about a study done at The University of North Carolina that found that exercise may reduce FBC (f-bomb breast cancer for new readers) risk.

How does this work, exactly?  According to the NCI,

Physical activity may prevent tumor development by lowering hormone levels, particularly in premenopausal women; lowering levels of insulin and insulin-like growth factor I (IGF-I), improving the immune response; and assisting with weight maintenance to avoid a high body mass and excess body fat.

How often?  It is suggested that people engage in at least 30 minutes of moderate to vigorous physical activity on 5 or more days per week. Before you spit your coffee out all over the screen and deny even the remote possibility of this ever happening, know that you CAN do this (Silver Lining). Let’s start with 3 easy-peasy ways…

  1. Make the decision to adopt a physically active lifestyle.
    • Set reasonable goals, e.g., “Exercise 15 minutes/day for the first week. Exercise 20 minutes/day for the second week.”
    • Write down your daily activities.
  2. Begin slowly, but consistently
    • Start doing something – ANYTHING – for 5 minutes. This will establish a positive habit to which you can build. 5 minutes becomes 10 minutes becomes 15. Walking can become running. Stretching can become resistance training.
  3. Commit with a friend
    • By doing so you not only have accountability, but you also have motivation!
    • One of the things that I especially love about living in Santa Barbara is that when girlfriends want to catch up, they usually do so on the trails…talk about a double win-win!

Need specific suggestions? Well, try any one (or all!) of these:

  • Instead of taking an escalator or elevator, take the stairs.
  • Park at the far end of the grocery store parking lot and walk a little further.
  • When waiting in line at a store, flex your abs for 10 seconds and repeat 10 times.
  • If you take a bus or subway, get off one stop before your destination and walk the rest of the way.

It’s really not rocket science. The big deal is actually DOING it. And if you’re still not convinced, there are some other Silver Linings:

  • Exercise decreases and reverses stress
  • Exercise is a mood enhancer! Whenever I get a little grumpy (oh yessssssss, it does happen!), the HOTY suggests that I go for a run or hike because he knows that I’ll come home happier!
  • It improves concentration and learning by increasing the brain chemicals called growth factors, which help make new brain cells and establish new connections between brain cells to help us learn.
  • Exercise helps build and maintain healthy bones, muscles and joints which as a woman of a certain age, ahem, I know that I need to think about these things.

Comments

  1. Valérie says

    Thanks a lot Hollye for your post. I know than I have to exercice but I do not find the motivation to do it. I have to find the moment in the day to make this gift to myself. I know deeply inside than I NEED IT. For my body and for my spirit. As you said : The big deal is actually DOING it. So, thank you i will do it today. I told tomorrow too many times. I will find 30 mn a day. I will do it!!!! :-) Valérie

  2. Valérie says

    Thanks for your support Hollye. It mean a lot to me. It is time to get into action and this action can make a big change! I will sart with five minutes today.

  3. Tina F says

    Thank you! We are in the middle of a hot and humid July here on the east coast. Only ten months out from chemo and radiation, sticking to my excercise routine just became a challenge in the last few weeks Hollye.Still dealing with fatigue every day~BUT~exercise no matter what.
    You are my inspiration,in so many ways. Tina

  4. Ido it every day !al says

    i do it daily iam a survior of IDC and have always been active even before BC now i dont skip a day i keep it varied jog , dance treadmill weights at least 1 hr a day!

  5. says

    You have to make a plan to keep moving, besides eating healthy. When I retired I joined a gym with a pool; I have aquatics exercise and pool zumba (1 day) three mornings a week, and then I do 2-3 times a week walking on the treadmill and biking. I do some mild weight lifting as well. It helps keep my weight under control, but more importantly it keeps my muscles toned and energizes me for the day. You have to make your workout regular so that it becomes a part of your schedule; a habit you enjoy and look forward to socially also.

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