Breast cancer has touched almost all of us directly or indirectly, and it is the leading type of cancer in women. Knowing which steps can prevent it from affecting us stays at the forefront of our minds (Wang, Wu, 2023)[1].
You cannot completely erase your chances of being afflicted by breast cancer, but breast cancer prevention steps can minimize your risk (Sauter, 2018)[2]. Regular exercise is one of the most effective ways to lower women's risk, and this guide covers exercise duration, exercise selection, resistance training, and HIIT (Misiag, Piszczyk, Szymanska-Chabowska, Chabowski, 2022)[3].
Quick Answer: Breast cancer prevention works best as a consistent routine of aerobic training, resistance training, and HIIT paired with healthy lifestyle habits. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of high-intensity aerobic activity each week, and keep nutrition, alcohol, and body weight in healthy ranges to lower your risk.
Key Takeaways
- Weekly Target: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of high-intensity aerobic activity each week.
- Start Small: A few short walks each week build the habit, and light dumbbells add strength and grip training to your cardiovascular work.
- Strength Training: Weighted exercises improve overall strength, bone density, and body composition while reducing body fat and incidences of obesity.
- HIIT Efficiency: High intensity interval training delivers high-intensity aerobic minutes plus the bone density and muscle-building qualities of strength training.
- Lifestyle Multipliers: Better nutrition, limited alcohol, and a healthy weight compound the benefits of regular exercise.
Exercise Duration
Any form of physical activity, especially if you are currently largely inactive, will reap massive benefits to your overall health and your breast cancer prevention efforts. Even a few short walks each week get your body accustomed to moving and help you set time aside for exercise.
Over the first few weeks, you can even begin to carry light dumbbells with you for added challenge and to promote general strength and grip training to complement your cardiovascular workout.
As you grow more accustomed to training, you can lengthen your walking sessions and even increase your pace, which will create more intensity in your workouts, for additional breast cancer prevention benefits.
Your ultimate goal should be to aim for at least 150 minutes of moderate-intensity aerobic activity each week or 75 minutes of high-intensity aerobic activity each week. You can even get creative and mix and match this activity to better match how you are feeling during each workout session and to add a bit of variety to your workouts.
"According to the current Physical Activity Guidelines for Americans, adults need 150 minutes of moderate-intensity physical activity a week. This can also be 75 minutes of vigorous-intensity or an equivalent combination of moderate- and vigorous-intensity physical activity. In addition, adults need at least 2 days of muscle-strengthening activity each week."
Centers for Disease Control and Prevention, Physical Activity Guidelines for Americans, in Adult Activity: An Overview
Exercise Selection
Aerobic activity should be a main priority in your fitness regimen but don't feel confined to traditional cardiovascular exercise options. Engaging in a more diverse array of aerobic activities while also adding strength training to your routine will help to maximize your breast cancer prevention efforts.
Resistance Training
Your walks may already include a light set of dumbbells, and you can make massive improvements to your overall strength, bone density, and body composition (reducing body fat and incidences of obesity) by incorporating more weighted exercises into your workouts (Hong, Kim, 2023)[4].
Many of these exercises can be performed with that same pair of light kettlebells and a sturdy weight bench. As your strength levels improve and you grow more comfortable with the different movements, it may be suitable to add a dedicated power rack, leg press/hack squat combination machine, barbell, and weight plate exercises to your routine.
The most effective movements in this category include the squat, leg press, bench press, row, deadlift, overhead press, lateral raise, triceps extension, and biceps curl.
Supporting breast cancer awareness and survivors while honoring the memories of those we have lost to the disease should be something we never lose sight of. Because of this, opting for a power rack, Smith Machine, or leg press/hack squat machine that is part of a pink package, the color of breast cancer awareness and support, can help you to keep our thoughts on these courageous women while strengthening our bodies against the disease.
High Intensity Interval Training (H.I.I.T.)
High intensity interval training is not nearly as intimidating as the name sounds and involves performing a number of familiar strength training and bodyweight movements at a faster-than-usual pace. HIIT workouts usually include a set amount of work time to perform a particular exercise followed by a set period of dedicated rest and recovery.
HIIT can be particularly effective for breast cancer prevention because it is almost always classified as high-intensity aerobic activity (the kind that everyone should aim to get at least 75 minutes of each week), while also promoting the bone density and muscle-building qualities of traditional strength training.
HIIT workouts usually involve a combination of weighted movements, like the exercises mentioned in the previous section, and bodyweight movements such as push-ups, lunges, air squats, jumping jacks, mountain climbers, and crunches. The best part about these bodyweight movements is that they don't require any equipment to perform so when you're just getting started with HIIT you won't need to immediately purchase anything.
Another advantage of HIIT workouts is that they allow you to get creative with your movements and exercise selection. For example, if you purchased a pink power rack set and an accompanying weight bench to perform barbell squats and bench presses, you could repurpose the bench to perform bodyweight bench dips and chin-ups.
Combining these two movements with air squats, dumbbells bent over rows, and kettlebell swings would give you a well-rounded strength workout with all of the breast cancer prevention benefits of high-intensity aerobic training.
HIIT workouts can be rather intense, especially for those unaccustomed to this type of training. If you are interested in deriving the benefits of HIIT, don't be afraid to keep your initial sessions short, uncomplicated, and with longer rest-to-work periods.
An example 12-minute beginner workout could look something like this:
| Exercise | Duration |
|---|---|
| Bodyweight squats | 20 seconds |
| Rest | 40 seconds |
| kneeling push-ups | 20 seconds |
| Rest | 40 seconds |
| Kettlebell swings | 20 seconds |
| Rest | 40 seconds |
| Dumbbell bent-over rows | 20 seconds |
| Rest | 40 seconds |
| Repeat this full sequence 3 times | |
This October, Think Pink
Many contributing factors that put us at risk of developing breast cancer, including family history and genetic predisposition, are out of our control. Acting on the areas we can control should be a top priority.
Making even small, gradual, lifestyle changes in the form of prioritizing nutrition and staying active can result in extremely positive health outcomes. It's also easier to stay committed when you continue to think pink and keep your thoughts on everyone battling breast cancer, past and present, at the forefront.
FAQs About Breast Cancer Prevention
How much exercise helps with breast cancer prevention?
Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of high-intensity aerobic activity each week. You can mix and match both styles across your sessions, and any amount of movement helps if you are currently inactive.
Does strength training count toward breast cancer prevention?
Yes. Resistance training supports breast cancer prevention by improving strength, bone density, and body composition while reducing body fat. Weighted movements like squats, rows, and presses complement your aerobic work, and light dumbbells or kettlebells are enough to get started at home.
Is HIIT suitable for beginners focused on breast cancer prevention?
Yes. HIIT works for beginners when sessions stay short and simple with longer rest than work periods. A first session can pair familiar movements like bodyweight squats, kneeling push-ups, and kettlebell swings in a format of 20 seconds of work and 40 seconds of rest.
Which lifestyle habits support breast cancer prevention besides exercise?
Improving nutritional habits, limiting alcohol consumption, and staying at a healthy weight all support breast cancer prevention. These habits work alongside regular exercise, and small gradual changes are easier to maintain than dramatic overhauls, so build them into your routine one step at a time.
Can I do breast cancer prevention workouts at home without equipment?
Yes. Many effective movements need no equipment at all. Walking, push-ups, lunges, air squats, jumping jacks, mountain climbers, and crunches can all be done in a small space, and you can add light dumbbells later for extra strength and grip training.
What is the best time of year to start a breast cancer prevention routine?
Any time of year works, and many people use Breast Cancer Awareness Month in October as a starting point. The important step is building a routine you can keep, since consistency with exercise and lifestyle habits is what lowers risk over time.
Conclusion
Breast cancer prevention is built on consistent exercise and small lifestyle changes you can sustain. Prioritize weekly aerobic minutes, add resistance training, and keep nutrition, alcohol, and body weight in healthy ranges to lower the risks you can control.
Start with short walks and light dumbbells, then progress to structured resistance and HIIT sessions as your fitness grows. When you are ready to equip a home gym, the RitFit discount guide shows current offers on racks, benches, and dumbbells.
Disclaimer
This article provides general fitness and lifestyle information for breast cancer prevention and is not medical advice, diagnosis, or treatment. Consult a qualified healthcare professional before starting a new exercise program, especially with a personal or family history of breast cancer.
References
1. Wang, J. Wu, S. 2023. Breast cancer: An overview of current therapeutic strategies, challenge, and perspectives. Breast Cancer: Targets and Therapy, 15: 721-730.
2. Sauter, E. 2018. Breast cancer prevention: Current approaches and future directions. European Journal of Breast Health, 14 (2): 64-71.
3. Misiag, W. Piszczyk, A. Szymanska-Chabowska, A. Chabowski, M. 2022. Physical activity and cancer care - A review. Cancers, 14 (17): 4154.
4. Hong, A. Kim, S. 2023. Effects of resistance exercise on bone health. Endocrinology and Metabolism, 33 (4): 435-444.
