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There are many lifestyle choices you can make to lower your risk of breast cancer. One of the most vital is exercise.

Studies show that regular exercise can help you manage your weight and other risk factors for breast cancer.

And the benefits may go even deeper than maintaining a healthy weight. Research indicates that exercise can help if you already have a breast cancer diagnosis. It may improve your chances of survival and lower the risk of recurrence.

Learn more about how exercising can affect your breast cancer risk.

Does Exercise Reduce Breast Cancer Risk?

Exercise can help to lower your risk of getting many types of cancer. That includes breast cancer.

According to the Susan G. Komen®️ Foundation, women who exercise regularly have a 10% to 20% lower risk of getting breast cancer.

This is true for both premenopausal and postmenopausal women, according to the National Cancer Institute (NCI). Also, women who increase their exercise level after menopause may have a lower breast cancer risk than women who don’t, the NCI adds.

Some studies show that exercising during childhood can also help lower your risk of getting breast cancer later in life, according to the Komen Foundation.

How Does Exercise Lower Your Breast Cancer Risk?

So, how does exercise reduce the risk of breast cancer? It can slow cancer growth, support your immune system, and reduce breast cancer risk factors.

The biggest impact comes in weight control. Obesity is a leading risk factor for breast cancer and other types of cancer. Research has also linked excess weight to poor cancer outcomes, including lower quality of life, cancer recurrence, and death.

Regular exercise can help you manage your weight and keep it in a healthy range. As a result, it can help you lower your risk for breast cancer.

It can also help lower your breast cancer risk in other ways, including:

• Boosting your immune system — Exercise helps make your immune system work better, which plays a pivotal role in fighting cancer.
• Decreasing estrogen levels — Body fat stores, called adipose, can create abnormally high estrogen levels, which is a risk factor for breast cancer. Exercise can help lead to less adipose, lower estrogen levels and a lower risk of breast cancer.
• Fighting inflammation — Exercise can reduce inflammation in your body, which is a risk factor for many types of cancer, including breast cancer.
• Managing insulin levels — Research associates high insulin levels with a higher risk of breast cancer and poorer outcomes. Exercise can help to lower your blood sugar and prevent high insulin levels.
• Preventing breast cancer-associated lymphedema — Lymphedema is a complication that can develop after surgery to remove lymph nodes. Arm exercises done before and after surgery can help lower your risk of lymphedema. Exercise also can lower your weight, as obesity is a risk factor for lymphedema.

Can Exercise Help with Breast Cancer Survival?

Researchers are still studying the effects of exercise on breast cancer survival and recurrence. However, there are some signs that regular physical activity can help boost survival odds and prevent recurrence.

A 2020 study published in The Journal of the American Cancer Institute examined breast cancer patients’ physical activity before diagnosis, during, and after treatment.

The researchers found that:

• Patients who met physical activity guidelines before diagnosis and after treatment had a 55% lower risk of breast cancer recurrence. They also had a 68% lower risk of death from any cause than people who didn’t meet the guidelines.
• Patients who didn’t meet activity guidelines before diagnosis but did meet them after treatment had a 46% lower risk of recurrence. They also had a 43% lower risk of death from any cause than patients who didn’t meet the guidelines at either time.

Can I Exercise During Breast Cancer Treatment?

Experts recommend that you exercise during cancer treatment. The American Society of Clinical Oncology (ASCO) recommends regular aerobic and resistance training. The ASCO says exercise may help improve the quality of life.

According to the ASCO, exercise during breast treatment can:

• Improve muscle strength and physical function.
• Preserve cardiorespiratory fitness.
• Reduce anxiety and depression.
• Reduce fatigue.

The ASCO says these benefits outweigh any potential risk for patients. The risk of complications related to exercise is low.

Exercising after treatment is also beneficial. A 2019 study in Breast analyzed physical activity levels in breast cancer survivors. Researchers found that women with the highest level of physical activity after diagnosis had a 40% lower risk of death from breast cancer. They also had a 42% lower risk of death from any cause compared to women with the lowest level of physical activity.

UPMC’s Moving Through Cancer Program is an exercise oncology program for cancer patients at UPMC Hillman Cancer Center. Patients get a one-on-one, evidence-based exercise plan. The goal is to help reduce treatment-related side effects and improve their quality of life.

How Much Exercise Do I Need to Prevent Breast Cancer?

To lower your breast and other cancer risk, the American Cancer Society recommends you get aerobic activity every week. They suggest 150 to 300 minutes of moderate-intensity aerobic exercise. Or 75 to 150 minutes of vigorous-intensity aerobic exercise per week. You also can do a combination of the two.

In addition, the U.S. Department of Health and Human Services (HHS) recommends two days of muscle-strengthening training per week. Balance exercises are also key, according to the HHS.

People going through cancer treatment may find it difficult to meet those guidelines. It’s crucial to stay active. Talk to your doctor about what they suggest.

How Else Can I Lower My Breast Cancer Risk?

Beyond exercise, there are other ways you can lower your risk of getting breast cancer. These suggestions can also improve your cancer treatment outcomes.

Those include:

• Eating a healthy diet.
• Getting recommended screenings.
• Limiting your alcohol intake.

Exercise and other healthy lifestyle choices can’t prevent breast cancer by themselves. But they play a vital role in lowering your risk for breast cancer. And if you have breast cancer or are a breast cancer survivor, exercising can help both physically and mentally.

The Magee-Womens Breast Cancer Program of UPMC Hillman Cancer Center provides comprehensive, compassionate breast cancer care. To learn more about the services we provide, visit our website.

Editor's Note: This article was originally published on December 16, 2024, and was last reviewed on August 6, 2025.