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Science Knowledge 24/05/2025 09:24

Researchers have pinpointed the exact number of daily steps needed to dramatically lower the r!sk of a serious health condition

Researchers have pinpointed the exact number of daily steps needed to dramatically lower the r!sk of a serious health condition

Recent research from the UK reveals that walking 7,000 steps a day can reduce the risk of developing cancer by 11%, with benefits plateauing beyond that point.
Scientists reveal exact amount of steps needed per day to slash risk of dangerous health condition

Introduction

For years, the 10,000-steps-a-day goal has been a popular benchmark for physical activity. However, a new study suggests that a lower daily step count may be sufficient to lower cancer risk. Conducted over six years with more than 85,000 participants, the research indicates that walking 7,000 steps daily can significantly reduce the risk of developing cancer.

Scientists looked into how exercise can reduce your risk of cancer (Getty Stock Photo)Scientists looked into how exercise can reduce your risk of cancer (Getty Stock Photo)

Scientists looked into how exercise can reduce your risk of cancer (Getty Stock Photo)

Researchers found walking can reduce your chances of developing cancer (Getty Stock Photo)Researchers found walking can reduce your chances of developing cancer (Getty Stock Photo)

Researchers found walking can reduce your chances of developing cancer (Getty Stock Photo)

Study Overview

The study, led by researchers from the University of Oxford, followed participants who wore activity trackers to monitor their daily step counts and physical activity levels. The findings revealed that individuals who walked 7,000 steps per day had an 11% lower risk of developing cancer compared to those who took 5,000 steps. Increasing the daily step count to 9,000 steps further reduced the risk by 16%, but the benefits plateaued beyond that point.

Impact on Different Cancer Types

The study analyzed the effects of daily walking on 13 different types of cancer. Researchers found that increased physical activity was associated with a lower risk of several cancers, including:

  • Colon cancer

  • Rectal cancer

  • Lung cancer

  • Breast cancer

  • Endometrial cancer

  • Bladder cancer

  • Liver cancer

  • Gastric cancer

  • Head and neck cancers

These results suggest that regular walking can play a crucial role in cancer prevention.

Importance of Consistent Physical Activity

The study emphasizes that the intensity of walking is less important than the consistency. Whether walking at a brisk pace or a leisurely stroll, the key factor is the total number of steps taken daily. Incorporating more movement into daily routines, such as taking the stairs, walking during breaks, or parking farther away from destinations, can contribute to meeting the recommended step count.

Expert Insights

Dr. Mhairi Morris, a senior lecturer in biochemistry at Loughborough University, commented on the findings: "Getting more steps into your routine, especially during middle age, could be one of the simplest ways to lower your risk of developing certain cancers."

She also suggested that even moderate activities like walking two miles a day—approximately 4,000 steps—can have a significant impact on long-term health.

Conclusion

This study challenges the traditional 10,000-step goal and provides evidence that a more attainable target of 7,000 steps daily can offer substantial health benefits, including a reduced risk of cancer. By making small changes to daily habits and incorporating more physical activity, individuals can take proactive steps toward improving their health and well-being.

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