Breast Cancer Survival

By: Michael Russell

Approximately 1.2 million people will be diagnosed with breast cancer this year. Only about 2000 of these will be men. The primary risk factor for getting breast cancer is being a woman! But no matter who the victim, there is a simple way to increase your chances of surviving this horrible disease – get on the move!

Regular exercise has long been one of the recommended ways of preventing some types of cancer, as well as other diseases. Now studies have proved that regular physical activity has a beneficial effect of the breast cancer survival rates for those who’ve already been diagnosed.

The Journal of the American Medical Association (JAMA) released some surprising study results recently. No matter what stage of cancer the patient was in, they achieved a 50% increase in survival rate by sticking to regular physical activity, which amounted to a little less than 1 hour of walking per week.

So whether you’ve been diagnosed or you just don’t like your own risk factors with regard to breast cancer, the answer may be to get walking! It’s easy, it’s fun, and it can be done anywhere. All you need is a good pair of walking shoes. Walk outside in good weather, indoors in bad. Many shopping malls open their doors for indoor walkers before the stores themselves are open. That’s a great place to go when snow, ice, rain, and sleet keep you inside. You’ll probably meet other regular walkers and find new friends.

And walking can be done by almost anyone. The elderly, who are at much greater risk for breast cancer and need the exercise, can walk - barring any pre-existing injuries. It is the lease injury-prone aerobic exercise of all. If it sounds boring, make it fun. Walk with a friend. Walk with your dog. Walk with a neighbor’s dog – they’ll appreciate it! On those days you don’t have a walking partner, 2 or 4-legged, wear headsets with your favorite music. (Ask your grandchildren – they’ll be able to make up an MP3 player with your favorites recorded on it!) Make it something up tempo that will keep you moving faster. Just make sure, especially if you’re out walking on a street, that you don’t let the music distract you from the traffic.

As you begin your health walks, or any other exercise regimen, speak with your doctor first. He or she will give you some advice concerning your own personal physical limitations. Then start slowly, especially if it’s been many years since you’ve enjoyed any regular exercise. Start with 5 minutes at a careful pace. Slowly increase your time and distance, but always keep that first five minutes slow to warm up your muscles. Then increase speed. Aim for a speed of about 2 to 3 miles per hour. This is about 75-95 steps per minute. After your walk, do some gentle stretches for 5 to 10 minutes while your muscles are still warm. You might surprise yourself with your own flexibility!

Think about your posture and avoid looking at your feet except when necessary to avoid obstacles in your path. Let your arms swing naturally back and forth. They should not swing in front of you. The first thing that hits the pavement is your heel, then the foot rolls forward onto the ball, and pushes off with the toes. Concentrate on that repeated motion.

If you’ve never exercised regularly, and now want to start to help avoid breast cancer and other ailments, walking is an excellent way to start. The only equipment you’ll need is a good pair of walking shoes. These you can get just about anywhere these days. Go to a store with a wide selection. Generally you always want to buy shoes closer to the end of the day than the beginning. The reason is that your feet are actually bigger at the end of the day, so your shoes will pinch less if you try them on at the end of the day rather than the beginning.

There are so many walking shoes that the selection may be daunting. But all you really need is cushioned, supportive shoes. Do this test. Hold the shoe upside down, one hand at the toe, the other at the heel. Try to bend the shoe. If it folds in the middle, where the arch of your foot would be, it is probably not supportive enough. It should only bend where your foot bends, near the toes.

The size is correct when the distance between your longest toe and the toe of the shoe is about ½ inch.

Breast cancer statistics and those for many other diseases as well, scream out for us to enjoy regular, aerobic exercise. Walking is the perfect solution for those past their physical prime who still want to stay active. The benefits of regular exercise are many. If you’ve been diagnosed with breast cancer, regular exercise will assist you in surviving the dreaded disease. If you haven’t been diagnosed yet, it’s a good preventative. Don’t ignore your risk factors – get walking!

Article Source: Breast Cancer Guide