Preventing breast cancer: the power of physical activity

Nearly one in nine women worldwide will be affected by breast cancer in her lifetime, making screening and prevention essential. Among preventive measures, physical activity plays a crucial role. Regular physical activity can reduce the risk of developing breast cancer.

What impact does sport have on breast cancer prevention? Breast cancer remains the leading cause of death among women today. In 50% of cases, the risk factors are linked to lifestyle habits such as smoking, being overweight, a sedentary lifestyle, poor diet and lack of physical activity. A sedentary lifestyle alone is responsible for a third of breast cancer cases.

Studies show that regular physical activity can reduce the risk of breast cancer in women in Europe, as elsewhere. According to research published in journals such as Cancer Epidemiology, Biomarkers & Prevention, women who engage in moderate to intense physical activity have a reduced risk of developing breast cancer. The mechanisms include hormone regulation, improved immune function and reduced inflammation.

In Europe, specific studies have also confirmed these results, underlining the importance of regular exercise in preventing breast cancer. For example, a study carried out in several European countries showed that women who exercised regularly had a 20-30% reduced risk of breast cancer compared with those who were less active.

Risk factors in Europe

They are similar to those observed in other regions, but some aspects may vary according to specific lifestyles and environments. The main risk factors identified are

1. Age: The risk of breast cancer increases with age.

2. Genetic predisposition: A family history of breast cancer, particularly mutations in the BRCA1 and BRCA2 genes, significantly increases the risk.

3. Personal history: Having already had breast cancer or certain benign breast conditions can increase the risk.

4. Hormonal and reproductive factors: Prolonged exposure to hormones, oestrogens, such as early menarche (first menstrual period) and late menopause, as well as the absence of pregnancy or a late first pregnancy, are risk factors.

5. Lifestyle: Obesity, alcohol consumption, smoking and insufficient physical activity are modifiable risk factors.

6. Radiation exposure: Previous exposure to radiation, particularly during medical treatment, can increase the risk.

These risk factors underline the importance of prevention and regular screening in reducing the incidence of breast cancer.

Regular physical activity is an excellent way of reducing the risk.

But how do you go about getting regular exercise? You simply find a sport you enjoy!

Here are some particularly recommended sports:

1. Brisk walking and jogging: Easy to incorporate into your daily routine, these activities improve cardiovascular health and help maintain a healthy weight.

2. Swimming: Excellent for the whole body, it's gentle on the joints and improves overall fitness.

3. Yoga and pilates: These practices strengthen muscles, improve flexibility and reduce stress, which can have beneficial effects on overall health.

4. Cycling: Whether outdoors or on a stationary bike, cycling is good cardiovascular exercise.

5. Team sports: Tennis, basketball or football can be fun and motivating, as well as providing a good physical workout.

We recommend aiming for at least 150 minutes of moderate activity or 75 minutes of intense activity per week.

For women with busy schedules

There are effective ways of incorporating exercise into your daily routine without spending a lot of time on it. Here are a few suggestions:

1. Short but intense workouts: 10- to 15-minute sessions of high-intensity exercise (HIIT) can be very effective. For example, videos such as the one by Tibo InShape offer 10-minute workouts without equipment.

2. Incorporate exercise into your day: Use the stairs instead of the lift, walk or cycle to work if possible, or take active breaks by stretching or doing a few squats.

3. The morning or evening routine: Set aside 10 minutes in the morning or evening for a little exercise. Videos such as those by Lucile Woodward offer 5-minute warm-up routines that can easily be incorporated into your day.

4. Exercise at the office: Do simple exercises at the office, such as stretching, leg lifts or shoulder rotations. This can help you stay active even while you're working.

The important thing is to find times during the day when you can move, even if it's only for a few minutes. Every little effort counts and contributes to your overall health.

Regular physical activity plays a crucial role in preventing breast cancer. By incorporating moderate to intense exercise into your daily routine, you can significantly reduce the risks associated with this disease. Whether it's brisk walking, swimming, yoga or other sports, the important thing is to find an activity you enjoy and do it regularly. Every little effort counts and contributes to your overall health, while helping to prevent breast cancer. Remember, the key is to be regular and to enjoy your chosen exercise.