Breast cancer is influenced by several factors, including age, genetics, body weight and lifestyle. While some risk factors cannot be changed, regular physical activity and healthy eating are among the areas where people can make meaningful lifestyle changes.
Exercise, in particular, may play a role in maintaining overall health and reducing some breast cancer risk factors. But there is no single workout that guarantees protection. According to oncologist Dr Kanika Sood Sharma, the focus should instead be on staying active consistently and choosing exercises that suit a person’s age and physical ability.
Dr Sharma, director and clinical lead of radiation oncology at Dharmshila Narayana Superspeciality Hospital in Delhi, explained that excess body fat, particularly around the abdomen, can have an impact on hormonal activity.
Fat tissue can produce hormones, including oestrogen. Higher levels of oestrogen exposure are associated with certain types of breast cancer. This is one reason maintaining a healthy body weight and limiting excess body fat can be important.
However, exercise cannot specifically remove abdominal fat. Instead, regular physical activity combined with a balanced diet can help reduce overall body fat and support better metabolic health.
Is walking enough?
Walking is an accessible way to stay physically active, but women do not necessarily need to follow a fixed step-count target every day. Dr Sharma emphasised that reducing sedentary time and making movement part of everyday life is more important than becoming overly focused on a particular number.
Cardiovascular exercise can be included as part of a regular routine. Activities that increase the heart rate and make the body work harder can support cardiovascular fitness and overall health.
Why strength training matters
Strength training is another important component, particularly as women grow older. According to Dr Sharma, resistance exercises can help maintain muscle and bone strength and may be especially important from the mid-30s and beyond.
Maintaining muscle mass also supports metabolic health because muscles are involved in glucose use and insulin sensitivity. Strength exercises can therefore complement cardiovascular workouts rather than being treated as an alternative to them.
A balanced routine can include several forms of movement, such as walking or other cardio exercises, stretching, strength training and practices such as pranayama.
There is no one-size-fits-all workout
The amount and intensity of exercise should depend on factors such as age, fitness level, mobility and existing health conditions. An exercise routine suitable for a younger woman may not be appropriate for someone much older or for a person with certain medical limitations.
Overtraining should also be avoided. Exercising beyond what the body can safely handle may increase the risk of injury and make it harder to maintain a routine in the long term.
The key message is consistency. Rather than searching for a single exercise specifically designed to prevent breast cancer, women can focus on staying active, maintaining a healthy weight, building muscle and supporting overall cardiovascular and metabolic health.
Exercise is only one part of breast cancer prevention. Regular health checks and appropriate screening, based on age and individual risk, also remain important. Anyone with an existing medical condition or concerns about starting a new exercise programme should consult a healthcare professional before making major changes.
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