We all know that walking is good for our health, but recent research has revealed that it could be even more beneficial than we thought—especially when it comes to reducing the risk of cancer. A study conducted by the National Institutes of Health (NIH) in the UK suggests that hitting a certain daily step count could help lower the chances of developing cancer.
The Power of Walking: How It Helps Combat Cancer Risk
Walking is an easy, accessible form of exercise that doesn’t require a gym membership or special equipment. According to Charlotte Auché, a professor of adapted physical activity, “walking is an endurance effort that can be adjusted in intensity, making it an essential part of our weekly routine.”
While walking has long been known for its cardiovascular benefits, its impact on cancer risk is just starting to come to light. In fact, recent findings from a study published in the British Journal of Sports Medicine suggest that walking a certain number of steps daily is linked to a reduced risk of cancer.
What Does the Research Say?
The study was based on data from the UK Biobank, a long-term health study that tracks environmental factors and their effects on diseases. Researchers analyzed data from over 85,000 adults, with an average age of 63. Over the course of six years, participants wore a device that measured their physical activity. During this period, 2,633 participants were diagnosed with cancer.
The study found that individuals who walked more each day had a significantly lower cancer risk. In fact, those who were the most active had a 26% lower risk of developing cancer compared to those with the least physical activity. But what’s even more interesting is how specific step counts played a role in reducing cancer risk.
How Many Steps Should You Aim for Each Day?
According to the researchers, a higher daily step count was associated with a lower risk of cancer, regardless of the pace or intensity of the walk. Those who walked an average of 7,000 steps per day had an 11% lower cancer risk than those walking just 5,000 steps per day. The benefits increased further for those hitting the 9,000 steps per day mark, with a 16% lower cancer risk compared to those taking 5,000 steps.
However, the study also found that the risk reduction plateaued after 9,000 steps—meaning that beyond this point, walking more steps did not result in further cancer risk reduction.
Easy to Implement, Big Impact
The beauty of this research is its simplicity: by increasing your daily step count—even at a comfortable pace—you can lower your cancer risk. This is great news for those who may not have time for more intense forms of exercise but want to make a positive impact on their health.
Even if you’re currently less active, adding more walking into your routine could offer substantial health benefits. And remember, it’s not about speed—it’s about consistency. A simple habit, like taking the stairs instead of the elevator or going for a 20-minute walk after lunch, could make a difference.
This study underscores how small adjustments to our daily routines—like walking just a few extra steps each day—can have a meaningful impact on our health. So, whether you’re an avid walker or just starting out, incorporating more steps into your day might be one of the easiest ways to lower your cancer risk.