Breast Cancer Isn’t Just an Older Woman’s Disease

Breast cancer doesn’t discriminate and it doesn’t care about your age. More and more younger women are being diagnosed more frequently than ever. Studies show that diagnoses among women under 40 have risen by over 3% annually in recent years. That’s a staggering number that underscores an urgent need for awareness and action.

At 33 years old, I was one of those younger women. 

Being told I had breast cancer was like a gut punch—it was life-altering, and terrifying. To hear that I had a disease often associated with older women felt isolating. Then compound a global pandemic on top of it, sheesh. If there’s one thing I want every young woman reading this to know, it’s this: 

“You are never too young to advocate for your health, and you are never too young to take control of your future.”

During my treatment and recovery, fitness became my anchor. Movement wasn’t just something I did to stay in shape; it became my therapy, my way of reclaiming control over my body, and my path to healing. Here, I’ll share what I’ve learned about the power of movement and how you can start incorporating it into your life—whether you’re navigating a breast cancer diagnosis, recovering, or simply wanting to live a healthier, more intentional life.

The Role of Movement in Recovery

When I was undergoing treatment, I felt like my body wasn’t my own. Chemotherapy, surgeries, radiation—they all left me feeling weak and disconnected from the person I used to be. Movement changed that. It helped me rebuild strength, improve my mental health, and reconnect with the parts of myself I thought I had lost.

Exercise is so much more than a tool for physical fitness. For breast cancer survivors, it’s a lifeline.

Improved Quality of Life: I can’t count how many times I felt drained during treatment, but even on the hardest days, a short walk would brighten my mood and make me feel more like myself. Research even has shown that regular physical activity reduces fatigue, improves physical functioning, and enhances overall quality of life.

Lower Risk of Recurrence: Did you know that women who engage in regular exercise have a lower risk of breast cancer coming back? That knowledge gave me hope and motivation to keep moving, even when it felt hard.

Boosted Mental Health: Cancer doesn’t just affect your body—it takes a toll on your mind, too. For me, moving my body was like hitting a mental reset button. Whether it was a gentle stretch or a brisk walk, it helped alleviate the anxiety and sadness I sometimes felt.

Getting Started with Exercise

If you’re not sure where to start, I get it. Starting an exercise routine can feel intimidating, especially if you’re recovering from treatment or haven’t exercised in a while.

Before jumping into anything, talk to your doctor to ensure that you don’t have any medical restrictions (or contraindications) so that you’re cleared for exercise. Reach out to a certified cancer exercise specialist or if your treatment center has a physical therapy department, they can guide you on what’s safe and effective based on your unique circumstances.

Slow walks around my house would turn into walks around the neighborhood throughout my treatment. Those little steps were enough to get my body moving and build my confidence. It’s my go-to form of exercise for anyone who is looking to start moving!

There’s a fine line between challenging yourself and overdoing it. If you’re experiencing fatigue or discomfort, it’s okay to take a break. Remember that it’s about progress, not perfection.

Most importantly - celebrate every milestone, no matter how small. Whether it’s walking an extra block or lifting a slightly heavier weight, those wins add up and build momentum. Cancer tends to be as much (if not more) of a mental battle so focusing on the positives will help keep the negatives away!

Sample Exercises to Try

Here are some exercises that helped me during my recovery. These moves are beginner-friendly and can be done at your own pace:

Gentle Stretching: Start with shoulder rolls, neck stretches, or cat-cow poses. These exercises improve flexibility and reduce stiffness, especially after surgery or radiation.

Strength Training: Using your body weight or resistance bands, focus on exercises like squats or seated rows. These movements help rebuild muscle mass and improve posture.

Aerobic Activities: Walking was my go-to. It’s low-impact, easy to do, and great for cardiovascular health. If walking isn’t your thing, try cycling—it’s a great way to keep your joints happy!

Becoming Your Own Health Advocate

One of the most painful parts of my journey was being dismissed early on. When I first noticed something unusual, I was told I was "too young" for breast cancer. If I had accepted that answer, my story might look very different today.

So let me say this loud and clear: “You are the CEO of your body.”

Nobody knows your body better than you do, and you have every right to ask questions, demand answers, and seek second opinions if something doesn’t feel right. Advocacy starts with you.

Learn what’s normal for you, and don’t ignore any changes, no matter how small they seem. Understand your risk factors and the importance of early detection. Knowledge is power and not taking no for an answer unlocks a whole new world of strength you probably never knew you had. If a healthcare professional dismisses your concerns, find someone who will listen. Your health is worth the fight.

A Message to Young Women

Your health is your greatest asset. Don’t wait for a diagnosis or a scare to start prioritizing it. Movement, mindfulness, and advocacy are tools you can use right now to build a stronger, healthier future.

My journey wasn’t easy, but it taught me resilience, self-compassion, and the power of taking control. I hope my story inspires you to do the same. Remember, you are never too young to start taking care of yourself—and you are never too young to thrive.

About the Author: Rori Zura

Since 2016, Rori had been discovering lumps in her breasts, compounded by a significant family history of various types of cancers, especially breast cancer. Given her dense and cystic breasts, she sought a preventive mastectomy to avoid experiencing what family members had gone through. However, 2020, at the age of 33, Rori, received an official diagnosis of triple negative breast cancer. Leveraging the power of fitness, Rori successfully combated breast cancer, and now, as a breast cancer exercise specialist, she’s dedicated to helping others achieve the same through her website, Foobs and Fitness.