The Power of Exercise: 3 Moves for a Stronger, Healthier You

Did you know that regular physical activity is linked to a reduced risk of developing breast cancer?

It’s true!

According to the American Cancer Society, adults should aim for 150 to 300 minutes of moderate exercise or 75 to 150 minutes of vigorous exercise each week to help lower their risk.

If you’re looking to add more moderate-intensity exercises to your routine, try incorporating these three full-body moves. They’re effective for engaging multiple muscle groups and can easily be done from the comfort of your home.

Whether you have a resistance band or prefer using body weight, these moves are easy to modify and perfect for any fitness level:

Exercise 1: Squat-to-Curl

• Grab a resistance band and stand on top of it, holding one end in each hand.
• Lower into a squat position while simultaneously curling your fists up towards your shoulders.
• Keep your core engaged and your butt back, ensuring your knees don’t extend past your toes.
• As you stand back up, lower your hands back down to straighten your elbows.
• Repeat this move 10 times, completing 2 to 3 sets.

The squat-to-curl targets your lower body, specifically your glutes and quads, while also working your biceps.

Exercise 2: Squat, Chop, Lift

• Stand with your feet hip-width apart, placing one end of a resistance band under your feet and holding the other end in your hand.
• Reach across with your free hand to grab the band, and sit back into a squat, bringing your hands to the outside of your foot.
• With force, stand up and lift the band diagonally across your body.
• This movement engages your core through a twisting motion and activates your glutes and hips.
• Repeat 10 times and complete 2 to 3 sets.

This dynamic move not only strengthens your core and lower body but also improves coordination and balance.

Exercise 3: Forward Lunge

• Start with your feet together.
• Step one foot forward into a lunge, bending your knee and lowering your body.
• As you lunge, push your hands down on either side of your knee, engaging your glutes.
• Power back up to a standing position and raise your arms overhead.
• You can perform this exercise on the same side or alternate sides with each repetition.
• Repeat 10 times on each side and complete 2 to 3 sets.

Adding an arm movement to this lower-body exercise increases your cardiovascular workout, making it a full-body exercise.

Incorporating these exercises into your weekly routine can help you meet your exercise goals and improve your overall health.

Start with these simple yet effective moves, and you’ll be on your way to a fitter, stronger, and more energetic you!

Want more ways to increase your physical activity and reduce your risk of breast cancer?

Join Power in Pink, a virtual fitness challenge in October during Breast Cancer Awareness Month using our Physical Therapist-designed indi app. Log 300 minutes of indi exercises and Buffalo Rehab Group will donate $100 to Team Roswell for breast cancer research!

Get fit, reduce your risk, and support a great cause!