300 Minutes to Defend Yourself Against Cancer

| Weight Loss

You know exercise is good for you, but did you know can proactively prevent you from diagnoses like diabetes, high blood pressure and even cancer? The Centers for Disease Control recommend at least 150 minutes of aerobic activity each week for adults (18 to 64 years old). In addition, you need to dedicate two days a week to some sort of strength training. It ends up being 2 hours and 30 minutes of your time, which isn't much. A new study now shows women (especially post-menopausal woman) who double that effort double the positive results, including lowering their risk for breast cancer.

The study included 400 post-menopausal women who were more or less inactive when it came to exercise. Split into two groups, they committed to either 150 minutes or 300 minutes of physical activity for each week. The results showed the latter group reduced their body fat by 1 percent more as well as more inches off their waists, hips and tummies.

>> Read more: How to Avoid Menopausal Weight Gain

older woman exercising

Why is this important? Post-menopausal women who are overweight (which is easy to do once those hormones change!) are 58 percent more likely to develop cancer. Estrogen is created by fat tissue and post-menopausal women are not equipped to handle the boost. The fat cells will also contribute to inflammatory responses which cue insulin resistance, making breast cancer a closer reality.

Here's what 300 minutes or aerobic exercise with strength training for one week can look like:

Monday: 10-minute stength training workout; 20-minute walk after dinner.

Tuesday: 30 minutes on the elliptical; 15-minute low-impact cardio workout.

Wednesday: 30-minute strength training workout; 15-minute walk after dinner.

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Thursday: 20 minutes of interval speeds on treadmill; 45-minute Zumba class.

Friday: 10-minute strength training workout; 20-minute walk after dinner.

Saturday: 45-minute long, brisk walk or bike ride in the morning; 20-minute strength training.

Sunday: 10-minute yoga flow (try this one with celeb trainer Kristin McGee); 10-minute walk after brunch.