By Kyle Roderick
ThirdAge Staff

There are many reasons why exercise [1] should be a daily activity for ThirdAge women: greater tone, flexibility and bone [2] strength, among others.

Exercise has also been found to help reduce incidence of breast tumors in women, as well as slow down estrogen production, which may help protect against breast cancer [3]. Women who gain weight throughout adulthood and whose fat is mainly distributed in the abdomen are at greater risk for breast cancer [3] than those who maintain a healthy weight.

"Exercising moderately three days a week for 30 to 40 minutes a day has been found to cause a reduction of over 35 percent of breast and pelvic tumors," reports Nile Albright, M.D., director of the Advanced Medical Research Foundation in Boston.

But how hard does a woman have to work [4] out to potentially offset breast cancer [3] risk? What constitutes moderate exercise [1]?

"As long as your pulse rate rises above 100," says Albright, "you're going to get protective benefits from exercise [1]."

If it's impossible to schedule a 30-minute workout, you can instead exercise [1] in shorter sessions throughout the day, advises Albright. Just exercise [1] for 10 minutes at a time and keep your pulse rate above 100. Fast walking, jogging, swimming, tennis, bicycling and hiking are good choices for women looking to reap the protective benefits of exercise [1].

"You can make exercise [1] more interesting by doing cross training or doing different workouts throughout the week," said Albright. "It's easier to stay motivated when you're doing different workouts."

Wherever you live or work [4], says Albright, use the environment to your exercise [1] advantage. For example, "If you live or work [4] in a high-rise building," he suggests, "change into some supportive athletic shoes and climb the stairs during lunch hour or after work [4]."

If your apartment is small or if you travel [5] often for business [6], work [4] out with exercise [1] videos. When the weather gets cold, shovel snow for your workout instead of hiring a neighborhood kid to do the job. Join a pool or gym if you prefer to exercise [1] in warm indoor environments.

"Exercise may help offset inherited risk factors for breast cancer [3]," said Albright. Women 40 and over should also be advised that "the greatest benefit from exercise [1] occurs from age 45 on. It appears that it gives more of a boost to an immune [7] system that may not be as strong as it was in its 20s," Albright said.

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Meet women [8] who have dedicated themselves to raising breast cancer [3] awareness.