10 Minutes a Day to Reduce Your Risk of Breast Cancer Recurrence

If you’re a breast cancer survivor, you’ve probably asked yourself, “What else can I be doing to reduce my risk of recurrence?”

But with everything else on your plate—work, family, healing, life—the idea of making huge lifestyle changes can feel exhausting.

Here’s the good news:

You don’t need to overhaul your life overnight. You just need 10 minutes.

Because science shows that small, consistent actions—done daily—can help improve your health, balance your hormones, support your immune system, and reduce your risk of recurrence.

Let’s explore how.

1. Take a 10-Minute Walk After Meals

Movement doesn’t have to mean the gym or hour-long workouts.

A short walk after meals can help regulate blood sugar, lower inflammation, and support digestion—all of which play a role in breast cancer risk.

Bonus: It also boosts your mood and helps reduce stress levels.

Try this: After lunch or dinner, put on your shoes and walk around the block, your yard, or even inside your home. Just 10 minutes makes a difference.

2. Do 10 Minutes of Deep Breathing or Gentle Stretching

Chronic stress is one of the most overlooked contributors to disease—including cancer.

Just 10 minutes of deep breathing can calm your nervous system, reduce cortisol, and support hormone balance.

Low cortisol = less inflammation = a healthier body.

Try this: Set a timer and breathe in for 4 counts, hold for 4, exhale for 6. Or try a gentle yoga stretch before bed.

3. Spend 10 Minutes Prepping Food

You don’t need to meal prep for hours. Even a 10-minute investment can help you eat healthier all week.

Chopping veggies. Washing fruit. Prepping snacks.

These are small actions that help you reach for the right foods when life gets busy.

Try this: While dinner is cooking, chop up tomorrow’s lunch veggies or pre-portion your favorite nuts or hummus into containers.

4. Journal or Reflect for 10 Minutes

Journaling can help you process emotions, manage stress, and stay aligned with your health goals.

Even just a few sentences a day can give you clarity and peace of mind.

Try this: Answer one prompt each night like, “What’s one thing I did today to take care of myself?” or “What am I grateful for right now?”

Final Thoughts: You Don’t Need Hours—You Just Need a Start

You’ve already been through so much. You deserve to feel strong, supported, and confident about your future.

And it starts with one small step at a time.

So today, pick one 10-minute action. Just one.

Because when it comes to taking care of yourself—every small step counts.

Want More?

If you’re ready to take the next step, download my FREE Breast Cancer Risk Reduction Starter Kit.

It’s packed with simple, science-backed tips to help you reduce stress, improve sleep, eat better, and feel more in control of your health.

Click HERE to download your FREE Breast Cancer Risk Reduction Starter Kit!