October is officially Breast Cancer Awareness Month, a time dedicated to spotlighting breast health, supporting research and making sure every single one of us knows how to look after ourselves and the people we love.
At Bodyfixit, our core ethos has always been built around movement as medicine and taking an active, loving role in our health. We talk a lot about tuning in to how our muscles and joints feel, learning what is normal, noticing when something feels tight or out of sync and treating our physical selves with kindness and respect.
Breast awareness is simply a natural extension of that same body mindfulness. Knowing what is normal for your body and catching any changes early, is one of the most powerful ways you can practice self-care.
Keep it Simple: The TLC ApproachÂ
Checking your breasts or chest doesn’t require a complex medical technique or training. The wonderful team at Breast Cancer Now reminds us that it is as simple as TLC:
- T — Touch: Touch your whole breast area, including up around your collarbone and down under your armpits. Feel for any new or unusual lumps, swelling, or firm spots.
- L — Look: Look in the mirror for any visible changes. This includes dimpling or puckered skin, changes in breast size or shape, redness, or changes around the nipple.
- C — Check: If you notice anything new, unusual, or different for you, get it checked out by your GP right away. Most changes turn out to be completely benign, but early detection makes all the difference if it isn’t.
Whether you check in the shower, while getting dressed, or while applying body lotion, build it into your regular self-care routine. Get to know your normal.
New Research: Why Every Stage of Life Matters
Research from Breast Cancer Now’s Generations Study highlights just how powerful our daily habits are: around a quarter of breast cancer cases could potentially be prevented through healthy lifestyle habits, including regular physical activity, managing weight, and limiting alcohol.
Their latest research tracked women across decades and identified key life stages where making positive lifestyle shifts has the biggest impact:
- Early & Mid-Adulthood (30s to 50s):Â This is a critical window where weight gain can creep up unnoticed and alcohol intake often rises due to stress or busy schedules. Maintaining regular, enjoyable movement during these decades plays a vital role in keeping your body balanced and resilient.
- Post-Menopause (60s and beyond):Â As hormone levels shift, keeping active and preserving muscle tissue helps manage body composition and supports immune function when your body needs it most.
The overarching takeaway from the study is deeply encouraging: it is never too early, and never too late, to make meaningful changes. Small, consistent habits, like joining a weekly Pilates class, going for daily walks, and carving out time to rest, add up to long-term health protection.
Community & Looking Out for Each other
At Bodyfixit, we think that health is a team sport! This October, we want to encourage you not only to look after yourself, but to pass the message on:
- Remind a friend, sister, mother, or colleague to take 2 minutes for a TLC check this month.
- Talk about it openly:Â Removing the awkwardness around checking our bodies encourages everyone to take charge of their health without fear.
- Support those on a journey:Â If you or someone in your circle is currently navigating treatment or recovery, remember that small acts of care – a home-cooked meal, a gentle walk together, or simply a listening ear, mean the world.
Is Pilates Safe During Treatment or After Surgery?
A question some people may think is: “Can I do Pilates if I’m undergoing breast cancer treatment or recovering from a mastectomy?”
The answer is a resounding yes – when tailored gently and given medical clearance.
Because Pilates is a low-impact, highly adaptable practice centred on core stability and controlled movement, it is widely recognised as one of the most effective restorative activities following surgery or during treatment:
- Restoring Shoulder & Chest Mobility: Surgery, tissue removal and radiation can lead to tightness, scar tissue, and restricted movement around the chest, shoulders and armpits. Mindful Pilates stretches help gently release tension and regain full range of motion.
- Gentle Breath-work & Lymphatic Support:Â Focused diaphragmatic breathing helps mobilise the rib cage, reduce stress and promote lymphatic fluid movement – a vital benefit for managing or preventing lymphoedema.
- Rebuilding Posture & Strength:Â Pain or surgical changes can cause us to protectively curl inward. Gentle Pilates core and upper-back exercises help re-align posture, rebuilding physical strength without strain.
- Reconnecting with Your Body: Healing is emotional as well as physical. Gentle movement helps rebuild trust, confidence and self-esteem in your body’s ability to recover.
Note: Everyone’s journey is unique. We always advise speaking with your medical team or breast clinical nurse specialist before starting or resuming movement after surgery, and taking things step-by-step with experienced guidance.
Pilates Exercises to Avoid
Staying active is a beautiful part of breast cancer recovery. Specialised exercise, like gentle Pilates does so much more than support the physical body; it lifts your spirit, boosts self-esteem, and helps you reclaim a sense of independence.
However, recovery demands a thoughtful, careful approach. High-intensity workouts and deep, forceful stretches are best avoided, as pushing into strain or discomfort can lead to setbacks in your healing journey. Gentle, comfortable movement done at your own pace is always the safest way forward.
Refrain from engaging in activities that involve a wide range of motion or exercises that push to the point of experiencing discomfort or strain. These activities can potentially impede and result in setback in the healing process.
Reference:Â https://www.
If you’d like to read more about the research, download Breast Cancer Now’s free TLC guide, or support life-saving research, visit their official campaign hub HERE.Â
