How 7,000 steps a day could help reduce your risk of cancer

The UK is estimated to lose around £7.4 billion annually due to physical inactivity, with severe consequences on lives. In today’s sedentary society, prolonged sitting is increasing the risk of various diseases, including cancer. However, could something as basic as walking provide effective protection?

Recent research suggests that the answer is affirmative. A University of Oxford study involving over 85,000 individuals in the UK found that taking more steps daily is associated with a reduced risk of developing up to 13 different types of cancer. Participants wore activity trackers to monitor their daily movements’ quantity and intensity, with follow-ups showing a clear pattern: more steps taken meant lower cancer risks, irrespective of the steps’ speed.

The benefits became apparent at approximately 5,000 daily steps, with risks of cancer dropping by 11% at 7,000 steps and by 16% at 9,000 steps. However, beyond 9,000 steps, the risk reduction plateaued, showing marginal differences, slightly varying between genders. The study supported the common recommendation of aiming for 10,000 steps daily for overall health and potentially cancer prevention.

The study also analyzed step intensity, revealing that faster walking correlated with reduced cancer risk. Nevertheless, when considering total physical activity, the speed of walking did not significantly impact the results. This indicates that the overall amount of walking matters more than the pace. Similarly, replacing sitting time with light or moderate activity decreased cancer risks, with no additional benefits observed by swapping light activity for moderate activity.

The study focused on 13 specific cancers, with higher physical activity levels linked to reduced risks for six cancers. By using wearable devices instead of self-reported activity logs, this study provided more accurate insights into individuals’ movement levels and intensities, emphasizing that even light activities like walking can significantly impact cancer prevention.

Incorporating more steps into daily routines, particularly during middle age, could be a straightforward approach to lowering the risk of developing certain cancers. While further long-term research is necessary to understand the connection between physical activity and cancer fully, the current advice is clear: reduce sitting time, increase movement, and potentially improve your health by incorporating more walking.