Women’s breasts undergo many changes and development during their lifetime. It is important to maintain a healthy breast as well as challenging. There are different stages of development, like before the girl reaches puberty, after puberty, teen development, fully grown adult breasts, before pregnancy, and after delivery. Check out more about exercise for healthy breasts. 

The fact is breast cancer is the second most common cancer among women. Only lung cancer claims more lives of women every year. A woman has a 1 in 39 (or around 2.5%) chance of dying from breast cancer.

Since 1989, there has been a steady fall in the number of breast cancer deaths, with a projected 43% decrease by the year 2020. Better treatments as well as earlier detection of breast cancer through screening and more awareness are thought to be the causes of the decline in death rates. However, in recent years, the trend has marginally halted.

One should take care of themselves, to maintain healthy breasts. Some of the tips are, 

  • Eating healthy food
  • Regular Exercise
  • Avoid alcohol

Healthy food

Eating healthy food is good for the whole body. Add the following list for a healthy diet,

  • Broccoli
  • Fatty fish
  • Arugula and kale
  • Green tea
  • Blueberries and blackberries
  • Yogurt

Major source – sun

Vitamin D plays a major role when it comes to breast health. Women who have low vitamin D are at high risk of breast cancer. Sun is the essential source of vitamin D. Women who don’t often appear towards the sun are deficient. 

Make sure to apply sunscreen when you go outside when you are in the sun frequently, to avoid skin cancer. 

Physically active

It is advised to work out or do minimal movements for at least 150 minutes per week by WHO. 

Exercise for the healthy breast,

Cobra pose

  • Laying on your stomach is a good place to start, with your legs outstretched and the tops of your feet resting on the ground.
  • With your elbows tucked in, place your hands right beneath your shoulders.
  • Draw your shoulders back and maintain a stable neck as you start to lift your head and chest off the ground. Arms should be as straight as is comfortable.
  • After maintaining the position for 30 seconds, start over. Do this three times in a row.

Traveling pose

  • Start out in a plank position with your hands placed under your shoulders, your head, and your neck in a neutral position. Check to see if your lower back is falling.
  • Lift your right hand and right foot off the ground while maintaining a strong core, then “step” your foot to the right. One rep equals this.
  • After a brief pause, reset, and further rightward movement. Step with your left hand and left foot 10 times to the right, then exchange sides and walk back to the starting location.
  • 3 sets of repetitions are recommended. 

Breast exercise equipment

Barbell bench press

The barbell bench press is key to creating strength. This is one of the breast exercises for good shape. 

  • Your feet should be flat on the floor as you lie on your back on the bench with a barbell over your chest and your arms supporting it. Place your hands on the bar slightly wider than shoulder-width apart.
  • By engaging your core, push the barbell straight up while extending your arms. After pausing, bring your body back down toward your chest. To accomplish this motion, pay special attention to engaging your chest muscles.

Keep doing exercise for healthy breasts, and maintain a proper diet.