Gentle Recovery

Emerging research underscores the significant impact of regular physical activity, including yoga, in lowering the risk of breast cancer recurrence. These lifestyle interventions not only enhance overall well-being but also play a crucial role in modulating biological processes associated with cancer progression. In this blog post I wanted to share some of the studies that demonstrate the powerful effects of yoga and exercise on reducing breast cancer recurrence. You will also note that a conclusion of many of these studies is that exercise and or yoga should be PRESCRIBED alongside other conventional treatments such as chemotherapy, radiotherapy and surgery. This post is about empowering you with the knowledge around the ‘why’ when it comes to movement and breast cancer recovery.

Exercise: A Powerful Ally Against Recurrence 

Engaging in consistent physical activity has been linked to a substantial decrease in breast cancer recurrence and mortality rates. A meta-analysis encompassing over 29,000 breast cancer survivors revealed that post-diagnosis recreational physical activity reduced the risk of recurrence by 16% and disease-specific mortality by 23% (Zhang et al., 2022).

A pivotal study conducted by the National Cancer Institute (NCI) in 2020, involving 1,340 women with high-risk breast cancer, found that those who met the minimum physical activity guidelines both before diagnosis and at the two-year follow-up had a 55% reduced risk of cancer recurrence and a 68% reduced risk of death from any cause compared to those who did not meet the guidelines at both times (Cannioto et al., 2020). Notably, even participants who did not meet the guidelines before diagnosis but achieved them after treatment experienced a 46% reduction in recurrence risk and a 43% reduction in mortality (Cannioto et al., 2020).

Furthermore, a prospective cohort study found that women who exercised 2 to 5 days per week experienced a 63% lower risk of relapse compared to inactive individuals (Irwin et al., 2011). Even moderate activities, such as walking at an average pace for just one hour per week, were associated with a 20% reduction in mortality risk (Baylor College of Medicine, 2023). The protective effects of exercise are attributed to its influence on several biological mechanisms. Physical activity can regulate circulating levels of oestrogen and insulin, hormones known to fuel breast cancer growth (Ligibel et al., 2019).

Exercise also helps reduce body fat, which in turn decreases the production of inflammatory cytokines and adipokines that may promote cancer progression (Rock et al., 2020). Additionally, it enhances immune surveillance and reduces oxidative stress, both critical in mitigating recurrence risks (McTiernan, 2008).

Yoga: Targeting Inflammation and Enhancing Recovery

Yoga, a gentle form of physical activity combining movement, breathing practices, mindfulness and relaxation techniques, has shown promise in reducing inflammation—a key contributor to cancer progression. A nationwide Phase III randomised controlled trial found that breast cancer survivors participating in the YOCAS (Yoga for Cancer Survivors) program exhibited significantly lower levels of inflammatory biomarkers, such as interleukin-1β (IL-1β) and interferon-gamma (IFN-γ), compared to a control group (Lin et al., 2023).

Another study by Bower et al. (2014) focusing on fatigued breast cancer survivors found that those practicing yoga demonstrated reductions in tumour necrosis factor-alpha (TNF-α) by 13%, interleukin-6 (IL-6) by 15%, and IL-1β by 20% three months post-treatment.

These findings suggest that yoga not only alleviates fatigue but also modulates key inflammatory pathways associated with cancer recurrence. Yoga has also been shown to influence gene expression. Participants in yoga interventions exhibited decreased activity of nuclear factor kappa B (NF-κB), a transcription factor involved in inflammation, and increased expression of glucocorticoid receptors, which help mediate anti-inflammatory responses (Bower et al., 2013).

Integrating Exercise and Yoga into Breast Cancer Care

Incorporating regular exercise and yoga into daily routines can be a strategic approach to reduce the risk of breast cancer recurrence. Current guidelines recommend at least 150 minutes of moderate-intensity aerobic activity per week, along with two sessions of strength training (Rock et al., 2020). Yoga serves as an effective adjunct therapy, especially for individuals seeking a low-impact, stress-reducing intervention.

Before beginning any new physical regimen, breast cancer survivors should consult their healthcare providers to tailor the activities to their unique medical histories and capacities. Working with qualified exercise specialists or yoga instructors trained in oncology care can optimise the safety and effectiveness of these programmes.

As you will see by embracing a holistic approach that includes aerobic exercise and yoga, breast cancer survivors can actively participate in their recovery and reduce the likelihood of recurrence while improving quality of life.

If you are seeking support in your recovery or know someone recovering from breast cancer then do check out my online programme, a programme that you can follow from the comfort of your own home alongside getting out in nature for your daily walks;

www.gentlerecovery.co.uk

Together we are Stronger.

With warmest wishes,

India
References Baylor College of Medicine (2023) Exercise and breast cancer. [Online] Available at: https://www.bcm.edu/healthcare/specialties/oncology/cancer-types/breast-cancer/for-patients/exercise-breast-cancer [Accessed 6 May 2025].

Bower, J.E., Irwin, M.R., Petersen, L., Ganz, P.A. and Cole, S.W. (2013) ‘Fatigue and gene expression in human leukocytes: Increased NF-κB and decreased glucocorticoid signaling in breast cancer survivors with persistent fatigue’, Brain, Behavior, and Immunity, 30, pp. S48–S56.

Bower, J.E., Greendale, G., Crosswell, A.D., Garet, D., Sternlieb, B., Ganz, P.A., Irwin, M.R. and Olmstead, R. (2014) ‘Yoga reduces inflammatory signaling in fatigued breast cancer survivors: A randomized controlled trial’, Psychoneuroendocrinology, 43, pp. 20–29.

Cannioto, R.A., Hutson, A.D., Dighe, S., McCann, W., McCann, S.E., Zirpoli, G., et al. (2020) ‘Physical Activity Before, During, and After Chemotherapy for High-Risk Breast Cancer: Relationships With Recurrence and Survival’, Journal of the National Cancer Institute, 112(10), pp. 944–952.

Irwin, M.L., Smith, A.W., McTiernan, A., Ballard-Barbash, R., Cronin, K., Gilliland, F.D., Baumgartner, R.N., Baumgartner, K.B. and Bernstein, L. (2011) ‘Influence of pre- and postdiagnosis physical activity on mortality in breast cancer survivors: the health, eating, activity, and lifestyle study’, Journal of Clinical Oncology, 26(24), pp. 3958–3964.

Lin, P.J., Johnson, L., Dusek, J.A. et al. (2023) ‘The impact of YOCAS yoga on inflammatory biomarkers in breast cancer survivors: Results from a Phase III randomized controlled trial’, Journal of Clinical Oncology, 41(16_suppl), p.12111.

Ligibel, J.A., Basen-Engquist, K., Bea, J.W., Demark-Wahnefried, W., Frank, E., Goodwin, P.J. and Schmitz, K.H. (2019) ‘Weight management and physical activity for prevention of cancer recurrence: Evidence, challenges, and opportunities for future research’, Journal of Clinical Oncology, 38(19), pp. 2294–2301.

McTiernan, A. (2008) ‘Mechanisms linking physical activity with cancer’, Nature Reviews Cancer, 8(3), pp. 205–211.

Rock, C.L., Thomson, C.A., Sullivan, K.R., Howe, C.L., Karanja, N., Kristal, A.R. and Demark-Wahnefried, W. (2020) ‘American Cancer Society guideline for diet and physical activity for cancer prevention’, CA: A Cancer Journal for Clinicians, 70(4), pp. 245–271.

Zhang, X., Cadmus-Bertram, L., Cho, H. and Middleton, K. (2022) ‘Physical activity and survival after breast cancer diagnosis: A meta-analysis of prospective cohort studies’, Cancer Epidemiology, Biomarkers & Prevention, 31(5), pp. 907–915.