Women not only face a high risk of breast cancer, but once affected, the likelihood of it returning is also greater. If there is a family history of cancer, this risk increases further. A rare type of breast cancer is also spreading rapidly, which differs from the prominent symptoms of ordinary breast cancer, and changes in the breast are not easily detected. In medical science, this is known as 'invasive lobular carcinoma'. Therefore, just as it is necessary to undergo certain health screenings after a certain age to stay safe from cancer, exercising regularly is also essential. There are certain exercises for women that, if practiced regularly, can eliminate the risk of developing breast cancer.
Ustrasana (Camel Pose): First, sit on a mat with your knees bent. Now lean back slightly and hold your ankles with both hands. Let your head hang back and slowly push your abdomen forward while keeping the soles of your feet on the ground. Breathe normally while performing the posture. Stay in this position for 20-30 seconds and then return to the previous position. Practicing Ustrasana increases the activity of the thyroid and parathyroid glands and maintains hormonal balance in the body.
Wall Push-Up: Stand facing a wall, maintaining a distance of about one foot. Place both palms on the wall at shoulder level. Now bend your elbows to bring your chest and shoulders toward the wall, then straighten your arms to return to the starting position. Make sure your body remains straight. This should be done 10-12 times.
Burpee Exercise: A full burpee generally involves four types of movements—jump, squat, push-up, and plank. However, many people cannot perform all of them together, so adjustments can be made according to convenience and physical capacity. First, keeping your head and shoulders in one line, raise both hands up and take a light jump. Then, move your chest forward slightly into a squat-like posture. After that, spread your legs, put pressure on your hands, and squat down, then in that position, jump and stretch both legs straight. Keeping the body prone like a plank, do a push-up, and then bring both legs back together near your hands with a jump.
