How Walking 7,000 Steps Daily May Lower Your Cancer Risk

Regular physical activity is increasingly recognized for its role in reducing the risk of various cancers. A recent study from the University of Oxford involving over 85,000 UK participants has provided compelling evidence that walking more each day can significantly lower the chances of developing up to 13 different types of cancer. Participants wore activity trackers that accurately measured their daily movement and intensity over a median follow-up period of six years.

Findings indicated that the risk of cancer decreased as the number of daily steps increased, with notable benefits starting at around 5,000 steps per day. Specifically, taking 7,000 steps was associated with an 11% reduction in cancer risk, while 9,000 steps correlated with a 16% decrease. Beyond this point, additional benefits plateaued, with minimal further risk reduction.

Interestingly, the study also found that the speed of walking—how fast participants walked—was linked to lower cancer risk. However, when considering total physical activity, pace was less significant than the overall amount of walking. Whether walking lightly or briskly, moving more appeared to be the critical factor. Replacing sedentary time with light or moderate activity also helped reduce risk, with no extra advantage observed from higher-intensity exercise.

The research examined 13 specific cancers, including lung, liver, colon, breast, and endometrial cancers. The most common cancers noted in the study were colon, rectal, and lung cancers in men, and breast, colon, endometrial, and lung cancers in women. Higher activity levels showed strong associations with decreased risks for several cancers, especially gastric, bladder, liver, endometrial, and head and neck cancers.

This study enhances our understanding by using wearable devices for precise activity monitoring, moving beyond unreliable self-reports. Importantly, it underscores that even light activity like walking can make a significant difference in cancer prevention—making physical activity accessible to many. Practical tips include taking stairs, walking during breaks, parking further away, or spreading activity throughout the day.

While more research is needed to fully comprehend the biological mechanisms behind these benefits, current evidence encourages everyone to sit less and move more. Aiming for at least 7,000 steps daily could be a simple yet effective strategy to improve long-term health and reduce cancer risk.