Breast Cancer Risk Factors: Exercise (Physical Activity)

Women who get regular exercise (physical activity) have a lower risk of breast cancer than women who don’t exercise [130-137].

Overall, women who get regular exercise have a 10%-20% lower risk of breast cancer than women who aren’t active [130-137]. This benefit is seen most clearly in postmenopausal women, but study findings also show a benefit in premenopausal women [130-137].

For a summary of research studies on exercise (physical activity) and breast cancer risk, visit the Breast Cancer Research Studies section.

Learn about other factors linked to the risk of breast cancer.

How much physical activity do you need?

The American Cancer Society recommends getting 150-300 minutes (2½-5 hours) of moderate physical activity a week, or 75-100 minutes (about 1-2 hours) of vigorous activity [27]. This amount of activity is linked to a decreased risk of cancer overall [27]. You don’t have to do all of the activity at once. You can spread it out over the week.

Moderate activities include walking, mowing the lawn and yoga. Vigorous activities include jogging, playing tennis and swimming.

It’s not just intense exercise that’s related to a decreased risk of breast cancer. Women who get activity equal to taking a brisk walk 30 minutes a day have about a 3% lower risk of breast cancer than women who aren’t active [130].

How exercise may be related to breast cancer risk

Exercise may be linked to a decreased breast cancer risk for a few reasons.

Exercise can help with weight control. Women who are lean have a lower risk of breast cancer after menopause compared to women who are heavy [74-78].

Being active may also lower blood estrogen levels [138-141]. Women with lower blood estrogen levels have a lower risk of breast cancer than women with higher levels [22].

And, exercise may boost the body’s immune system so it can help kill or slow the growth of cancer cells [142].

Learn more about body weight and breast cancer risk.

Learn more about estrogen and breast cancer risk.

Physical activity during childhood and the teen years

Physical activity during adulthood is linked to a lower risk of breast cancer [130-137]. Researchers are now studying whether being active during childhood and the teen years may also be linked to a lower risk of breast cancer.

Some findings show women who were more active as children and teens may have a lower risk of breast cancer compared to women who were less active as children and teens [143].

Other findings show women who were physically active during childhood and the teen years may have a slightly decreased risk of breast cancer before menopause, but not after menopause [144].

This topic is under study.

Learn more about early life exposures and breast cancer risk.

Physical activity and survival after breast cancer treatment

Some studies show being active after a breast cancer diagnosis is linked to a lower risk of [145-152]:

• Breast cancer-specific mortality (death from breast cancer)
• Overall mortality (death from any cause, not necessarily breast cancer)

Learn more about physical activity and breast cancer survival.

For a summary of research studies on exercise (physical activity) and breast cancer survival, visit the Breast Cancer Research Studies section.

Tips to increase physical activity

Being active is good for your health, but it can be hard to find time to exercise.

Do any activity you enjoy that gets you moving (for example, dancing or gardening).

The tips below may help you become more active. If you can, [153]:

• Use stairs rather than an elevator.
• Walk or bike instead of driving.
• Park farther away from a store.
• Take your pet for a walk.
• Exercise at lunch or take a break to stretch.
• Take a quick walk.
• Plan active vacations.
• Wear a device every day to keep track of your steps.
• Join a recreational sports team.
• Use a stationary bicycle or treadmill while watching TV.

It’s never too late to adopt a healthy lifestyle

Healthy lifestyle choices have benefits at any age.

Being active, eating a balanced diet and making other healthy lifestyle choices can be physically and mentally rewarding at any point in life.

Learn more about a healthy lifestyle and breast cancer risk.

Learn about a healthy lifestyle and breast cancer survival.

Learn about other factors linked to the risk of breast cancer.

SUSAN G. KOMEN®‘S BREAST SELF-AWARENESS MESSAGES

1. Know your risk Talk with both sides of your family to learn about your family health history. Talk with a health care provider about your risk of breast cancer. 2. Get screened Talk with a health care provider about which screening tests are right for you if you’re at higher risk. Have a mammogram every year starting at age 40 if you’re at average risk.* Have a clinical breast exam at least every 3 years starting at age 25, and every year starting at age 40.* * Per National Comprehensive Cancer Network Guidelines 3. Know what is normal for you See a health care provider if you notice any of these breast changes: Lump, hard knot or thickening inside the breast or underarm area Swelling, warmth, redness or darkening of the breast Change in the size or shape of the breast Dimpling or puckering of the skin Itchy, scaly sore or rash on the nipple Pulling in of the nipple or other parts of the breast Nipple discharge that starts suddenly New pain in one spot that doesn’t go away To see illustrations of these warning signs, please visit the Warning Signs of Breast Cancer page. 4. Make healthy lifestyle choices Maintain a healthy weight. Make exercise part of your routine. Limit alcohol intake. Limit menopausal hormone therapy (postmenopausal hormone use). Breastfeed if you can.

Download our Breast Self-Awareness Messages resource for more information.

Updated 12/17/24

This content is regularly reviewed by an expert panel including researchers, practicing clinicians and patient advocates.