Today, I will wrap up my 7-Day Prescription for Healthier Breasts by discussing the final day of my 7-day plan. If you have stuck it out with me over the last 7 days, you have successfully completed the challenge that comes with my 7-Day Prescription for Healthier Breasts… Congratulations!!


Day 7 is the perfect day to start an easy walking program to lower your breast cancer risk by up to 44%, and risk of dying from breast cancer by 50%.

Physical activity can reduce your risk of breast cancer and increase survival according to the latest research. Women who are physically inactive throughout life have an increased risk of breast cancer. Being active may help reduce risk by preventing stress, weight gain, and obesity.

The National Cancer Institute (NCI) reported that 3 to 4 hours of exercise each week may reduce breast cancer risk by 30 to 40% [1, 2]. University of Southern California researchers reported in the Journal of the National Cancer Institute (NCI) that women who exercised at least 3 hours per week enjoyed a 20% reduction in breast cancer [3]. Another study found that exercising 4 hours per week reduced the risk of breast cancer death by 44% [4]. Furthermore, this study reported that moderate-intensity activity reduced the risk of breast cancer recurrence, progression, and diagnosis of new primary breast cancer by 34% in breast cancer survivors. Harvard researchers, as part of the Nurses Health Study, found that breast cancer patients who walk, or do other moderate exercise for 3 to 5 hours per week, are about 50% less likely to die from the disease than sedentary women [5]. The protection against recurrence is nearly equal to the reduction seen with chemotherapy and anti-breast cancer drug treatments. Profound! The protective effect was seen in all forms of breast cancer. Researchers found that any amount of exercise (as little as 1 hour per week) helped women survive.

Thirty to forty-five minutes of walking, 6 days per week, seems to be the “optimal dose.” Walking outdoors or indoors (on a treadmill or track) produces the same benefits. Wear comfortable shoes and clothes, and a sports bra to support your breasts if you plan to jog. If you need a little more motivation, purchase an iPod and listen to your favorite music as you walk. Take the stairs. Park farther away. If you are wheelchair bound, or unable to walk, try arm exercises instead.

Fight Now by increasing your physical activity levels.


1. National Cancer Institute. Breast Cancer Prevention (PDQ®): Health Professional Version. April 9, 2010. URL: http://www.cancer.gov/cancertopics/pdq/prevention/breast/healthprofessional/allpages#Section_188

2. McTiernan A. Behavioral risk factors in breast cancer: can risk be modified? The Oncologist 2003; 8:326-334.

3. Bernstein L, patel AV, Ursin G, Sullivan-Halley J, Press MF, Deapen D, Berlin JA, Daling JR, McDonald JA, Norman SA, Malone KE, Strom BL, Liff J, Folger SG, Simon MS, Burkman RT, Marchbanks PA, Weiss LK, Spirtas R. Lifetiime recreational exercise activity and breast cancer risk among Black women and White women. Journal of the National Cancer Institute 2005; 97:1671-1679.

4. Friedenreich CM, Gregory J, Kopciuk KA, Mackey JR, Courneya KS. Prospective cohort study of lifetime physical activity and breast cancer survival. International Journal of Cancer 2009; 124:1954-1952.

5. Holmes MD, Chen WY, Feskanich D, Kroenke CH, Colditz GA. Physical activity and survival after breast cancer diagnosis. JAMA 2005; 293:2479-2486.

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