October is Breast Cancer Awareness Month, making it an important time to focus not only on screenings and early detection, but also on the everyday choices that can support our overall health and wellness. One of the simplest ways to invest in your health is something we hear all the time: get moving! Regular physical activity can help with maintaining a healthy weight, strengthening the heart and body, improving mood and energy, and may also help lower the risk of breast cancer.
Current physical activity guidelines recommend that adults aim for at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking, cycling, swimming, dancing, or anything else that gets your heart pumping. For additional health benefits, adults can work toward 300 minutes of moderate-intensity activity per week. While that number might sound intimidating, it doesnât have to happen all at once. Every walk, workout, dance break, bike ride, or active outing can contribute to your weekly movement.
Research has also explored the benefits of increasing physical activity among postmenopausal women. One study published in JAMA Oncology followed 384 women between the ages of 50 and 74 who had previously been mostly inactive. Participants were divided into two groups: one completed 150 minutes of aerobic exercise each week, while the other worked toward 300 minutes per week.
After one year, women in the higher-exercise group experienced greater reductions in total body fat and waist measurements compared with those exercising 150 minutes per week. This is particularly significant because excess body fat after menopause is associated with an increased risk of breast cancer, as well as several other chronic health conditions. The findings reinforce an encouraging message: 150 minutes of weekly exercise provides important health benefits, and gradually increasing your activity can provide additional benefits.
The best exercise routine is also one you can realistically maintain. Try taking a brisk walk with a friend or coworker, putting on your favorite playlist and dancing, joining a fitness class, swimming, cycling, hiking, or simply adding a few extra minutes of movement throughout your day. If 300 minutes feels overwhelming, donât let the number stop you from starting. Something is always better than nothing, and small, consistent changes can build into lasting habits.
This October, let Breast Cancer Awareness Month be a reminder to take care of your whole self. Stay informed about recommended screenings, pay attention to your body, and look for opportunities to make movement a regular part of your wellness routine. Encourage a friend, family member, or coworker to join you, you might even help each other stay motivated along the way.
So, are you ready for the challenge? Whether your goal is a 30-minute walk five days a week, a daily fitness class, or simply getting up and moving more often, start where you are and build from there. This month, make a commitment to yourself: move more, stay strong, and make your health a priority, one step at a time.
â-Michael Morellino, Penny Lane Centers
