Breast Cancer Awareness Month: Does Being Physically Active Reduce Breast Cancer Risk?

Regular physical activity is known to improve overall health, but it may also help lower the risk of breast cancer. From brisk walking and cycling to swimming and strength training, staying active can support hormonal balance, help maintain a healthy weight, and improve the body's metabolic health. While exercise cannot completely prevent breast cancer, it can be an important part of a healthy lifestyle.

According to Dr Niti Raizada, Principal Director - Medical Oncology & Hemato-Oncology, Fortis Hospitals, Bengaluru, studies indicate that women who exercise regularly have a lower risk of developing breast cancer than those who are less physically active.

"You can't fully eliminate your risk, but this is a good lifestyle step that may help in the long run," she explains.

How Does Physical Activity Help Reduce Breast Cancer Risk?

Several biological processes may explain the link between physical activity and a lower risk of breast cancer.

Helps regulate hormone levels
Certain types of breast cancer are influenced by hormones, particularly oestrogen. Physical activity may help regulate hormone levels and reduce exposure to oestrogen, which can influence the growth of hormone-sensitive breast cancer cells.

This is one reason why maintaining an active lifestyle may be beneficial for women's breast health.

Helps maintain a healthy weight
Maintaining a healthy body weight is an important part of reducing breast cancer risk, particularly after menopause.

Before menopause, the ovaries are the main source of oestrogen. After menopause, body fat becomes an important source of this hormone. Excess body fat can increase oestrogen levels, potentially contributing to a higher risk of certain types of breast cancer, according to the National Cancer Institute.

Regular exercise helps burn energy, maintain muscle mass, and manage body weight, which may help reduce this risk.

Improves insulin sensitivity
Physical activity helps the body use insulin more effectively and regulate blood sugar levels.

Insulin resistance and higher levels of insulin may influence biological pathways associated with cancer development.

By improving insulin sensitivity, exercise may support metabolic health and contribute to reducing the risk of certain cancers.

Also Read: Does Wearing an Underwire Bra All Day Impact Breast Health?

May reduce chronic inflammation
Chronic inflammation has been linked to several long-term health conditions, including some cancers. Regular physical activity may help reduce inflammation and improve the body's overall metabolic health.

Together, these benefits may partly explain why women who remain physically active tend to have a lower risk of breast cancer.

How Much Exercise Should Women Do?

Women do not necessarily need an intense workout routine to benefit from physical activity. Consistency is more important than starting with strenuous exercise.

Dr Raizada recommends aiming for either 150 minutes of moderate-intensity physical activity a week, such as brisk walking, cycling, or swimming, or 75 minutes of vigorous-intensity activity, depending on fitness levels.

Strength-training exercises at least twice a week can provide additional health benefits by helping maintain muscle strength and supporting weight management.

Women who find it difficult to set a side time for exercise can begin with small changes to their daily routine, such as:

• Taking the stairs instead of the lift.
• Walking during work breaks.
• Going for a short walk after meals.
• Cycling or walking for short journeys when practical.
• Taking regular breaks from prolonged sitting.
• Gradually increasing daily movement according to their fitness level.

Even small steps can make it easier to build a sustainable routine. Women who have existing health conditions or are new to vigorous exercise should seek medical advice before making significant changes to their activity levels.

Can Exercise Completely Prevent Breast Cancer?

No. Although regular physical activity may lower breast cancer risk, it cannot eliminate it.
Breast cancer develops due to a combination of factors, including age, family history, inherited genetic mutations, reproductive history, and hormonal influences. Some of these factors cannot be changed.

Therefore, women who exercise regularly, maintain a healthy weight, and follow a balanced lifestyle can still develop breast cancer. Exercise should be viewed as one component of risk reduction rather than a guarantee of prevention.

Also Read: Restarting Exercise After Months Of Inactivity? How It Affects Your Heart

What Else Can Women Do to Lower Their Risk?

Along with regular physical activity, women can take several steps to support their overall health and potentially reduce their breast cancer risk.

These include maintaining a healthy weight, limiting alcohol consumption, eating a balanced diet, and avoiding tobacco. It is also important to be aware of changes in the breasts, such as a new lump, changes in breast shape or size, skin dimpling, nipple changes, or unusual nipple discharge.

Women should follow breast cancer screening recommendations appropriate for their age and individual risk. Those with a strong family history or known inherited genetic mutations may need earlier or more frequent screening, as advised by their doctor.

Any unusual breast change should be assessed by a doctor rather than being attributed to exercise, hormonal changes or ageing.

Final Word

Being physically active is a practical step women can take to support their overall health and potentially lower their risk of breast cancer. Regular exercise may help regulate hormones, manage body weight, improve insulin sensitivity and reduce inflammation. However, it is not a substitute for breast cancer screening or medical assessment. Combining physical activity with other healthy lifestyle habits and appropriate screening offers a more comprehensive approach to breast health.