Believe it or not – as fun as it sounds being lazy is not a healthy habit. One should move around, even if it is in the house, and do a task that requires physical activity. In an age where most people have sedentary routines, exercising has become more than important.
The American Cancer Society recommends everyone should aim for 150 minutes of physical activity or 75 minutes of vigorous activity in a week. The exercises can be further broken down into 20 minutes a day or 30 minutes, Monday to Friday.
And guess what? Be physically active for 20 minutes reduces the risk of breast cancer. That’s correct – many studies conducted over the last two decades have shown a lower breast cancer risk due to an increase in physical activity.
Whether you are a woman who has just entered her twenties or is bidding farewell to her forties – doing an exercise is important. It ensures your heart pumps faster, makes you breathe harder and keeps your weight in check.
Adding to that thought, here’s a list of a tips to follow:
Benefits of exercising
1) Helps maintain a healthy weight
Obesity is one of the reasons why some cancers become resistant to drugs that are meant to slow down cancerous tumour growth. Why ever make your body so vulnerable? Exercise, be fit and lower your risk of breast cancer.
2) Reduces symptoms of depression
Of course! Endorphins, one of many neurotransmitters, are released due to exercising. No wonder, you feel happier and lighter in the head. It improves the overall mood.
3) Regulates hormones
Both estrogen and insulin act as catalyst to the growth of breast cancer tumours. Intense physical activities keep these hormones in check and thus, reduce cancer risk.
4) Improves your physical abilities
A human body is like a machine. If it is well-oiled, the body can do wonders and if it isn’t, then sprains and aches is what one experiences. Physical labour helps improve blood flow to the body and makes you healthier and stronger.
5) Keep muscles from wasting due to inactivity
Exercising regularly increases the muscle size, strength and endurance. Take up running or cycling to make your muscles stronger.
6) Lowers the risk of heart disease
Journal of the American College of Cardiology found a direct association with exercising and mortality risk in patients with heart disease. People who exercise regularly have a lower chance of getting a heart-related illness than those who don’t.
7) Lessens the risk of osteoporosis
Want to make your bones stronger? Exercise. Regular physical activities reduce the rate of bone loss and conserve bone tissue. This lowers the risk of fractures.
18 physical exercises you can do
Whether you are new to exercising or love doing HIIT workouts, we have listed 18 types of physical activities for you under three broad categories. Please have a look:
- Climbing a flight of stairs
- Washing the car
- Fixing cupboards
- Brisk walking
- Yard maintenance
How to stay motivated to exercise
To be honest, exercising is not everyone’s cup of tea and that’s perfectly fine. While you don’t need to join a gym and sweat it out there for two hours every day, a little physical labour will be good for your health. Therefore, follow these tips if you are looking to stay motivated to exercise:
1) Exercise with a family member or friend, so that you always have a support system to fall back on in case you feel lethargic or uninspired.
2) Switch your exercises alternatively; following the same workout day-in and day-out can get boring.
3) Listen to music or podcast while exercising. Music distracts the mind from bodily awareness and will help you to focus better.
Exercise at your own pace. It’s not a race. Create your own schedule and stick to it. Even the small body movement counts. Anything that helps you minimise the amount of time spent in prolonged sitting will suffice.
And, don’t worry about what others think. Work on your self-esteem. Your quality of life gets a boost if you exercise – and that’s what matters in the end.
Lastly, please remember to do a Breast Self Exam every month.