It’s thought that physical activity lowers the level of certain circulating hormones and reduces inflammation. This can help lower the likelihood of breast cancer developing and progressing.
Being active keeps your weight under control. This significantly lowers your breast cancer risk if you are a woman who has reached menopause or are male.
The NHS and World Health Organisation suggest at least 150 minutes of moderate exercise per week. But the more you do, the better.
Being active isn’t necessarily about going to the gym for hours at a time. Building activity into your daily life is the key. Short bursts count just the same as longer sessions.
Our top tips to be more active
Scroll to see the things you can do
Incorporate Movement Into Your Morning Routine
Move or stretch at least three to four minutes every hour
If you’re on the phone, stand or walk instead of staying seated
Stand while participating in a phone conference or webinar
Take the stairs instead of the escalator or lift
Use fitness apps/trackers that remind you to move
Get off the bus or tube a couple of stops earlier than your destination
Walk or cycle to work or when taking your children to school
When sitting for long periods try sitting exercises
Keep an exercise log, try to increase / maximise your move time each week
Workout while watching TV
Read our short fact sheet about how being active can reduce your breast cancer risk.
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Gonçalves, A. K. et al. (2014). Effects of Physical Activity on Breast Cancer Prevention: A Systematic Review. Journal of Physical Activity and Health 11: 445-454. https://www.ncbi.nlm.nih.gov/pubmed/23416687
Guo, W. et al. (2020). Physical Activity and Breast Cancer Risk: Results from the UK Biobank Prospective Cohort. British Journal of Cancer 122: 726-732. https://www.nature.com/articles/s41416-019-0700-6
NHS England. Benefits of exercise. https://www.nhs.uk/live-well/exercise/exercise-health-benefits/ (accessed October 5, 2020).
Schmidt, S. et al (2015). The integrative role of leptin, oestrogen and the insulin family in obesity-associated breast cancer: potential effects of exercise. Obesity reviews 16: 473–487. https://www.ncbi.nlm.nih.gov/pubmed/25875578
Spei,M.-E. et al (2019). Physical Activity in Breast Cancer Survivors: A Systematic Review and Meta-analysis on overall and Breast Cancer Survival. The Breast (2019): 144-152. https://doi.org/10.1016/j.breast.2019.02.001
Theriau, C. F. et al. (2016). Voluntary physical activity abolishes the proliferative tumor growth microenvironment created by adipose tissue in animals fed a high fat diet. Journal of Applied Physiology 121: 139–153. https://www.ncbi.nlm.nih.gov/pubmed/27150834
