150 MINUTES

I am a meeting nerd, yes, I enjoy meetings. I like to come together as a group and make a plan. My favorite part of a meeting is how people share personal stories to make a point. At a recent meeting, that very thing happened. The discussion was about the benefits of exercise after having breast cancer. A friend shared that when she had reached her 5-year breast cancer free anniversary, she asked her doctor what she needed to do to stay that way. His response was, "promise me you will do 150 minutes of exercise every week". Another woman went on to say, "150 minutes of medium to high intensity exercise a week, lowers reoccurrence by 55%". It was like time stood still as I processed the fact that two and half hours of exercise a week is not only a good way to stay healthy, but it is saving lives of breast cancer survivors.  

In 1996 the first Breast Cancer Dragon Boat team was developed by Dr. Don McKenzie. All members of the team were women with a history of breast cancer. Dr. Don believed that strenuous upper body activity would benefit women that had breast cancer surgery and treatment. The women became stronger both physically and mentally. Their attitude changed, they now had hope that there was "life after breast cancer". As of 2024 there are 345 Breast Cancer teams across 39 countries, and 6 continents. They are representing approximately 16,000 breast cancer survivors across the globe. 

At the start of June, some members of the Waves of Hope set out to collectively walk the 8858 kms to France. A spread sheet was developed, and I was immediately amazed at the kms that some participants walked or ran every week. I was not shocked, but maybe a little surprised at how pitiful my km contribution looked on the spreadsheet. To strike out on a deliberate walk was certainly nothing I was planning or wanting to do, but I could see many did it daily. In nearly 5 months the walking group of about 15 people made it to France. We had walked 4476 kms down the #1 highway to St. Johns NFLD, then walked 3535 kms on water until we touched land and made our way to Aix-Les Bains France. This is the site where some of the team will be competing at a festival in 2026. The highest contributing kms in a week was 94, followed closely by a 91. Forty kms a week seemed to be what most walkers submitted.  

I have always thought of exercising as a choice a person makes for a personal goal. Most choose an exercise program to get fit, to become strong both mentally and physically. It is a healthy choice, definitely a game changer when it comes to health benefits. For me showing up at the gym, means I am with my people, somewhat like a social event. I love the support that they give me. Everyone works hard and somehow; we get through the workout together. My 60 minutes twice a week at the gym, not only has made me stronger but it has taught me devotion and commitment. It is a fact that I need to pay money to a trainer for me to break a sweat. I am in total admiration of anyone that devotes themselves to an intense workout all on their own. 

Research on exercise and lowering of reoccurrence of cancer is not exclusive to breast cancer. There is a lot of research and studies being carried out on the success of exercise on colon cancer. Dr. Don is currently involved in such a study. An interesting study has shown that women with breast cancer who were walking more than 3 hours a week had a lower recurrence rates and overall greater survival. So many women that have a walking program will exceed the 3 hours/week. Research is showing that by exercising 150 minutes a week it lowers the chances of getting Alzheimer's by 80% and if you do get Alzheimer's, it delays onset by 11 years. 

There is always the exception, and this information doesn't fit them. Sadly, there are people that do everything they can, they follow all of the rules, but it doesn't seem to be enough. The bottom line is, everyone knows that exercise is beneficial to our well-being. But now exercise is part of a medical plan to prevent re-occurrence and stay cancer free. 150 minutes of exercise every week, will not only change your life, but it may save your life. 

 

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