Breast Cancer Prevention Through Exercise.

Having trouble remembering what foods to eat to reduce the risk of breast cancer? While we don't recommend throwing out the food charts, there is an easy to remember way to reduce the risk of breast cancer - exercise. According to some experts, exercising just 4 hours per week may reduce the risk of breast cancer by a whopping 66%!

Why? Because exercise uses up estrogen. Studies have show that breast cancer increases with exposure to this necessary female hormone either through synthetic supplementation or natural factors such as early onset menses.

Aim for four 60 minute sessions per week or get out there daily for a minimum 30 minute session. You don't need to hit the gym. Simple walking will do. As an added benefit, you will trim down and loose weight, too.

If getting out there and walking everyday seems like a big yawn, consider a thinking sport like orienteering for at least a part of your exercise time. Orienteering is something like a treasure hunt only the reward is fitness. Competitors start at intervals with the goal of locating a series of checkpoints in the quickest amount of time. These checkpoints or controls are positioned at a feature such as a rock, tree or trail junction. Checkpoints are generally separated by 200 meters to a half mile.

Each control is marked by a numbered flag. Upon reaching a checkpoint, the orienteer punches his or her scorecard with the specific patterned hole punch indicating that checkpoint, and then moves onto the next.

Problem solving and decision making skills are as important as fitness in orienteering. The only tools permitted are a map, compass and a clue sheet. Basic map and compass skills are easy to learn, and many meets provide a brief lesson for beginners. It is best to call ahead and request such assistance once you have located a meet.

Most meets offer beginner, intermediate, and advanced courses. You're usually allowed to work the course with a partner if you choose.

The cost for orienteering gear is about as minimal as you can get. A small "camel back" day pack, good trail running shoes and a compass are all you need.

Orienteering also is a good family sport. You can invite your family and enjoy some quality time with them on a real world scavenger hunt. Or treat an orienteering meet as a simple trek in the woods ignoring the time clock, and enjoying the scenery between check points.

For more information on orienteering in your area, do an internet search using your location + orienteering meets.
 

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