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Strong Inside and Out!

 As we begin Breast Cancer Awareness Month, we must acknowledge and celebrate the strength, resilience, and sparkle that define Black women. For many, this strength is rooted in overcoming personal and societal challenges. However, being strong doesn’t mean we neglect our health — especially our physical health. In this first week of the NACR3 effect, we focus on physical health and its significance for Black women, particularly in preventing and battling breast cancer.


Health Challenges Unique to Black Women


Black women face distinct health challenges, many of which are compounded by social, economic, and environmental factors. Black women are disproportionately affected by conditions like hypertension, obesity, and diabetes, which not only increase the risk of breast cancer but also impact recovery and overall wellness. Studies also reveal that Black women tend to be diagnosed with more aggressive forms of breast cancer and often experience worse outcomes due to delays in detection and treatment. This makes physical health not just a priority but a necessity.


Prioritizing Physical Wellness


Maintaining physical wellness requires a holistic approach. Strength comes from both inner resilience and an active, healthy lifestyle. Here are specific steps to help you stay strong — inside and out:


Cardiovascular Exercise: Walking, cycling, or swimming for 30 minutes a day, 5 times a week, can reduce your risk of breast cancer by improving heart health, lowering body fat, and boosting the immune system.


Strength Training: Lifting weights or engaging in resistance training 2–3 times a week helps build muscle mass, reduces body fat, and supports metabolic health, which can lower the risk of cancer.


Flexibility and Balance: Incorporating yoga or Pilates helps improve flexibility and balance, which can alleviate stress, improve posture, and enhance overall physical well-being. These practices also serve as powerful tools for mental and emotional healing.


Mind-Body Connection: Never underestimate the power of mindfulness practices such as meditation or deep breathing exercises. They help reduce stress, a critical factor for physical and emotional health during cancer treatment and recovery.


Call to Action: Sharing Health Resources

Here are some resources designed to support Black women in their physical wellness journey:


BeACTive Exercise Series: Created specifically for breast cancer survivors, this series includes nine all-level workouts to help you get started with safe, effective exercises.

Living Beyond Breast Cancer: Offers resources on how exercise can help mitigate treatment side effects, like fatigue and sleep disruptions, and aid recovery.


Workout Routine Recommendation: A weekly routine could look like:


  • Monday: 30-minute brisk walk + 15-minute strength training

  • Wednesday: 45-minute swim or cycling session

  • Friday: 30-minute yoga session + meditation

  • Saturday: 60-minute group exercise (e.g., Zumba, dance, or kickboxing)


Conclusion: The Strength to Thrive


As we observe Breast Cancer Awareness Month, let’s remember that prioritizing physical health isn’t just about survival — it’s about thriving. Black women are strong, resilient, and filled with a unique sparkle that lights the way for others. By embracing regular exercise and self-care, we can reduce our risk of breast cancer and ensure that we live whole, healthy, and empowered lives. Let’s build communities that support one another, share resources, and uplift each other as we continue this journey toward holistic health.


Stay strong inside and out — because your health is your strength.


#SparkleSparkle!


🌐 Sources

ncbi.nlm.nih.gov — Physical activity barriers and resources among Black women

ncbi.nlm.nih.gov — Diet and physical activity interventions in Black and Latina women

academic.oup.com — Lifetime Recreational Exercise Activity and Breast Cancer

lbbc.org — BeACTive exercise series

lbbc.org — Exercise and Breast Cancer



#BreastCancerAwareness

#Sparkle

#BlackWomenAwareness



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