Thousands of breast cancer cases could be avoided, if we simply embrace an active lifestyle. The pain of chemotherapy, the uncertainty of its recurrence and its many psychological effects make it a dreaded disease. October is Breast Cancer Awareness month and the region’s leading fitness experts at Fitness First are sharing some insights on what you can do to reduce your risks.
Be the first line of defense when it comes to breast cancer. Make way for lifestyle changes such as going alcohol and smoke-free, eating a balanced and nutritious diet and conducting self-examination tests. But controlling your weight through a fit and active lifestyle is most important because it can reduce breast cancer risks substantially. Your optimum weight could differ vastly from someone else’s, which is why it is essential you talk to your doctor, a nutritionist or a fitness-trainer to understand how best to keep your weight in check.
Fitness First experts recommend at least 150 minutes of moderate activity per week. This can be broken down into 30 minutes of exercise 5 times per week. To set the ball rolling, you could start off with these simple activities:
1. Brisk Walking
Walking and brisk walking can do wonders to your weekly fitness routine. Try and increase the number of times and amount of time you walk daily. For 30 minutes, try a combination of walking, brisk walking and jogging, adjusting your pace depending on energy levels.
Dedicated cycling tracks and community parks allow us ample opportunities to jump on the bike. With minimal equipment and little planning, cycling is the best way to help you deal with your energy-spend and calorie-burn. Combine it with a fitness app or your very own MYZONE belt to track your progress and keep the momentum going.
Dance to the beat and let the moves do more good to your body than just lifting your spirits. 30 minutes of Zumba or Aerobics three times a week will do wonders for your immunity, strength and overall fitness. That’s not all, a Zumba and Aerobics group class provides extra motivation and lets you enjoy the competitive feeling with like-minded people.
4. Water Aerobics/Swimming
Dive into fitness with swimming. If you need more action, then an expert led water aerobics session is where you’ve got to be. With no pressure on your joints and a full body workout, swimming and water aerobics are one of the best fitness routines to take up.
5. Body Weight Training
A variety of push-ups, squats, lunges and jumps are waiting to be explored. Speak to a Fitness First expert and discover which body weight exercises you can include in your fitness routine.
Fitness First has been committed to Breast Cancer Awareness for many years and now with the annual adrenalin pumping session of Zumbathon. This year’s ‘Party in Pink’ is happening on the 23rd October at Fitness First Meadows.
Come join the party and spread awareness!