In the latest CNA article posted on 7th October 2024, Dr Anthony Tang found that women in Singapore are getting breast cancer at a younger age. Breastfeeding, having a child before 35 and having more children can help to reduce the risk of breast cancer. However, in the recent years, more Singaporean women are giving birth at a later age, having fewer children, and opting not to breastfeed. Other than genetic predisposition and starting periods at a younger age, having a sedentary lifestyle and being overweight also increase the risk of breast cancer.
Risk Factors
Exercise Recommendations
Starting an exercise routine can feel overwhelming, and it’s common to seek motivation from an active friend. However, pushing your body too hard too soon can lead to fatigue and increase the risk of injury. To avoid this, begin at a comfortable pace with exercises that you enjoy. Choosing activities that are engaging increases the likelihood of maintaining the routine, preventing burnout from exercises that feel too challenging or dull.
For beginners who prefer a gentler start, walking or brisk walking is ideal, as it minimizes excessive sweating. Other options like strength training, running, swimming, yoga, Pilates, Zumba, HIIT, and Tabata are great ways to get active. Always listen to your body, resting when necessary, and ensure you include warm-ups and cool-down stretches to prevent injury.
A simple workout regime could start with a 5-minute warm-up walk or dynamic stretches, followed by a strengthening routine, run, or Pilates, and ending with cool-down stretches. Gradually increase your exercise intensity by around 10% every 1-2 weeks as your body adapts. Varying your workout to target different body parts throughout the week can help prevent overuse injuries and keep your routine exciting.
You can base your exercises on the following:
- Frequency: 3-5 times weekly
- Intensity: for a start aim to hit around 50% of your maximum heart rate (220 minus your age) and gradually increasing to hit around 70% of your maximum heart rate. The best heart rate zone to be in for weight loss is between 60-70% of your maximum heart rate. If you are new to exercise, do ensure that you do not over push yourself right from the start.
- Type: Mixture of strengthening and cardio on different sessions
- Time: 30 – 50 minutes
Soreness after exercise, whether immediate or delayed (known as Delayed Onset Muscle Soreness, or DOMS), is a common and natural response to physical exertion, especially when engaging in new or intense activities. DOMS typically subsides within a few days and can be alleviated with gentle stretching, warm showers, or light movement. However, if soreness lasts beyond 1-2 days, it may signal a potential muscle injury that requires further attention.
If you experience knee or joint pain before starting any exercise program, it’s advisable to consult a doctor or physiotherapist to address any underlying issues and prevent further injury.