What happens to breasts when they bounce? 

We may not notice the changes in our breasts immediately, but something is definitely going on when we don't have the support to keep the breast from bouncing.

Think about it. What goes up must come down. And sometimes coming down results in unintended stretching.

Our breasts are made up of tissue. We have to be mindful to take care of them as best we can or they will change shape a lot faster than we intended.

Let's take a moment to learn about a very important part of our bodies. Our breasts.

The breasts are composed of glandular tissue, fat, and ligaments, all suspended within the chest wall. During physical activity or even everyday movements, the breasts experience a certain degree of bounce. This movement is influenced by factors such as breast size, elasticity of the skin, and the strength of Cooper's ligaments, which provide support.

The ups and downs and side to side.

Breasts not only move up and down, but side to side. In fact, they move in a figure-8 motion while running. While many women want the bounce to be reduced from the motion associated with jumping (that IS how we test sports bras, correct?), we have to be mindful that there are other motions in play. 

Breast pain can be attributed to ill-fitting sports bras that do not support the three dimensional motion of breasts during running. Sports bra cups with stitching are designed to reduce the breast from moving up and down and side to side. This can be helpful when choosing a sports bra for medium to high impact activities. 

Cooper's Ligaments 

Cooper's ligaments are crucial connective tissues that help maintain the shape of the breast. Think about them like the wood that frames the inside of

a house. Now, the ligaments are not as sturdy as the wood, but we can see how the framing of our breast is set and the support the ligaments provide.

Excessive and unsupported bouncing can strain these ligaments, leading to loss of elasticity over time. This can result in sagging, a common concern for many women. Wearing a properly fitted sports bra during physical activity can significantly reduce the strain on these ligaments, mitigating the long-term effects.

As we age, change in shape due to weight, or have pregnancies, the ligaments begin to stretch and our breasts will naturally begin to sag. What else contributes to the sag? The BOUNCE!

Bounce

The bounce is a stressor to the breast. The larger the breast, the more they weigh. The more they weigh, the more intense the bounce is. 

Selecting the appropriate sports bra is crucial for minimizing breast bounce and preventing long-term damage. Consider factors such as the level of impact associated with your chosen activity, your breast size, and personal comfort preferences. Compression bras work well for smaller breasts, while encapsulation bras are more suitable for larger cup sizes, providing individual support for each breast.

The less bouncing your breasts have to do, the longer you can keep them from sagging.

Sagging

Sagging is going to happen eventually and cannot be reversed naturally.  There are some exercises we can incorporate into our daily lives that will help strengthen the chest muscles, which we will get to shortly.

Remember those ligaments? Well, as the ligaments stretch, they provide less support, causing the breast to sag.

Pain

Women often experience discomfort or pain during physical activities due to breast bounce.

This is especially true for those with larger breasts. High-impact activities like running or jumping can exacerbate the issue. Investing in a sports bra that provides both compression and encapsulation can help minimize discomfort by reducing movement and providing better support.

The Perks (pun intended)

We now know that our breasts will not remain as perky as we would like for them to be.

We can purchase bras that make us look perky. We can also do exercises that will help strengthen the ligaments, lift chest muscles, and slow down the inevitable of sagging breasts.

Hey, if men can tone up their breasts, surely we can too! Don't let the extra weight we have to carry in that area fool you. It is important to note that the results will not be drastic and the building up of those muscles, particularly with larger breasts, may not look any different on the surface. It's quite likely that we won't get back to being as perky as we'd like, but something is better than nothing. Right?

Incorporate the following exercises into your daily routine to strengthen the chest muscles.

*Please consult your physician before performing any physical activity.

Cobra pose

Start by laying flat on the ground with your hands flat and arms bent next to your chest.

Slowly raise your chest off the ground until your arms are straight.

Slowly lower your chest to the ground.

Repeat. 3 sets of 8 reps.

Push ups

Start by ensuring your body is straight (not bent).

Depending on your comfort level, place your hands shoulder width apart (or wider, if needed).

Modify push ups by bending knees to the ground.

Repeat 3 sets of 12 reps.

Dumbbell behind the head

Start by holding the dumbbell in both hands at your chest.

Raise over your head towards your back, keeping your elbows bent.

Raise back in front of your chest.

Repeat 3 sets of 8 reps.

Take time to take care of your breasts during physical activity by wearing a sports bra that provides the support you need.

For daily support, ensure you are wearing the correct size bra that provides support so that your breasts are supported, not just covered.

With the right support, our breasts can maintain their strength structure. 

As the end of the year approaches, many of us start thinking about New Year's resolutions or setting intentions. It's common to set fitness goals and have the mindset to start working out regularly once the calendar flips. However, waiting until the new year to begin an exercise routine might not be the best approach. In fact, delaying the start of your fitness journey could hinder your progress in the long run.

Here are some reasons why you shouldn't wait until the new year to start working out.  

Every Day Is a New Beginning.           

It sounds good to start something (or pick something back up) at the start of a new year or season. But take a moment to think about if that is the right time for YOU.

Start when you are ready so that you are not feeling the pressure to keep up with everyone. 

Start when you are ready because you have given yourself permission to be and do YOU when YOU feel like it. 

While the start of a new year can be motivating, it's essential to recognize that every day presents an opportunity for a fresh start. Delaying exercise until January 1st can result in lost time that you could use to build healthier habits and achieve your goals.

Establishing Consistency Takes Time.

Consistency is key when it comes to fitness. Starting early allows you to establish a routine, adapt to it, and make it a habit before the rush of the new year. By starting now, you'll be ahead in creating a consistent workout schedule. What better time to get things going so that you can already be in a routine than now. 

Avoiding the New Year Rush.

Gyms tend to be overcrowded in January, making it difficult to access equipment or attend classes. By starting your fitness routine earlier, you can avoid the rush and get comfortable with your workout environment before it gets too crowded.

If you are a gym goer and have already started working out, your chances of feeling discouraged will be minimal to none because you already have the mindset to push through. Plus, the new gym goers will soon fall off and you will keep going. 

Immediate Health Benefits.                    

Exercise offers immediate benefits, including improved mood, increased energy levels, and better sleep. By delaying your start, you're missing out on these positive effects that can significantly enhance your overall well-being. 

Start improving your mood NOW and be ready to take on what may come your way in the new year with an added benefit of alleviating your stress because of your workout routine.

Head into the new year with renewed energy because of your increased energy levels. 

Rest better now because you have already set your plan in motion (because you are in motion).  

Building Momentum.

Starting now allows you to build momentum and progress gradually. You'll have a head start in achieving your fitness goals, which can be a great motivator to keep pushing forward.

There will be days when you will not want to workout. Building up to a routine that fits your schedule and life demands early on can help you overcome those days when you do not feel like putting on your workout clothes. Building that momentum now puts you above the curve of the January firsters. 

Setting Realistic Expectations.

Beginning your fitness journey early allows you to set realistic expectations. It gives you time to assess your starting point, set achievable goals, and plan a strategy that suits your lifestyle.

This will cause less discouragement and disappointment. No matter where you are in your fitness journey, you can adjust. Staring now allows you to make those adjustments that are aligned with you as the focal point and not everyone else who begins their fitness journey at the start of the year. 

Creating Lasting Change.

Waiting for the new year might give a false sense of commitment that can fade quickly. By starting now, you're demonstrating a genuine desire for change and increasing the likelihood of making exercise a lifelong habit.

Remember, starting your fitness journey doesn't have to involve intense workouts right away. Begin with small, manageable steps like taking walks, trying at-home workouts, or joining fitness classes. The key is to start moving and gradually increase the intensity as you become more comfortable. If these activities seem a bit much, start by simply stretching. Everyday. The goal is to create habits and stay consistent.  

Ultimately, the decision to start exercising now rather than waiting until the new year can significantly impact your journey towards a healthier lifestyle. By taking action today, you're investing in your well-being and paving the way for a more active and fulfilling future. Don't wait for a particular date on the calendar—start working out now and embrace the positive changes it can bring to your life. And remember, if you fall off, get back on…even if that is every week or month. 

There’s no doubt about it. We all need someone to lean on. Do you think about this when it comes to your physical health? Or do you go at it alone? 

An accountability partner is someone we should consider having in our life. Perhaps having someone different for the different areas in our lives. For example, we can have someone hold us accountable for our professional goals. We can have someone different hold us accountable for our personal goals of getting things checked off our to-do lists (or bucket list).