We all know the typical excuses for missing a workout: that you're too tired, too busy, or not feeling well. But a new study out of the University of Portsmouth in the U.K. finds that one other factor might be contributing to fitness delinquency: boobs.
In the study, published in the Journal of Physical Activity and Health, researchers surveyed 249 women between the ages of 18 and 65 about their breast health, breast size, and physical activity levels. And whoa: Seventeen percent of those women said that their boobs have kept them from a sweat session for one of five reasons—because they couldn't find a good-fitting sports bra, because they were embarrassed by their breast movement, because they thought their boobs were too big for exercise, because they didn't like the way their breasts looked when they worked out, or because working out caused them breast pain.
Interestingly, the researchers noted that breast size had nothing to do with whether or not women said their boobs kept them from exercising; there was no relationship between the women's bra size and their concerns about any of the five things above, according to study author Emma Burnett, a Ph.D. student at the University of Portsmouth. (Yep, even some women with smaller bra sizes reported feeling that their boobs were too big for them to work out.)
While that 17 percent overall isn't a huge amount, it's still pretty noteworthy. See, the women surveyed ranked their breasts as the number four barrier (out of nine options) keeping them from the gym—behind only energy, time, and health. Say what?!
So what can you do to keep the girls from throwing off your groove at the gym? Check out these simple tips on how to keep them in place, pain-free, and looking good during your workout:
Find The Best Sports Bra
Not to alarm you, but working out without a properly fitting sports bra can wreak havoc on your chest. In fact, Burnett says that the major movement of your boobs during a workout can damage the internal breast tissues, since ligaments and skin are the only things supporting them. Yikes. When looking for a bra that will keep your girls safe, try to find one that has separate cups to help keep them corralled better during side-to-side and up-and-down movements. Other things to look for in your perfect bra include a band that is snug enough that it doesn't slide around as you move but loose enough that it doesn't cut into you, a bottom edge of your bra that fits against your body and doesn't gape away from it, and straps that aren't digging into your shoulders. It's also a good idea to make sure your < a href="http://www.womenshealthmag.com/style/best-sports-bra?fullpage=1" target="_blank">sports bra suits the kind of activity you're doing. For low impact exercises like yoga, you'll want a bra that stays on your shoulders as you bend and gives you freedom to move. For high impact workouts such as running or kickboxing, you'll want something that's super-supportive and protects against chafing. You can find ones that fit your workout and your cup size here.
MORE: Q&A: Can Running Cause Boobs to Sag Over Time?
Change Up Your Diet
According to an article published in the journal The BMJ, eating a low-fat diet is an effective way to improve breast pain. The article suggests having calories from fat make up just 15 percent of your total calorie intake. Processed low-fat foods can be loaded with sugar, but these healthy low-fat recipes are a good place to start.
MORE: 31 Ways to Have More Fun With Your Boobs Every Day
Improve Your Boob Confidence
When you're not feeling so great about the way your girls look in fitness gear, it can be tough to make yourself head to the gym and nail your workout. And while there's not much you can do to change the size of your rack, you can make the girls a little perkier with some strategic strengthening of the muscles around your breasts (sorry, the breasts themselves don't actually have any muscles). Check out this three-week plan to give your girls a lift and to build muscle in your chest. And it can't hurt to dress them up in some super-cute workout wear either!
MORE: 7 Way to Keep Your Breasts Healthy
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