Movement
Discover How Walking Daily Can Lower Your Cancer Risk
Walking has long been celebrated for its numerous health benefits, including weight loss, improved mood, enhanced cognitive function, and better heart health. However, the exact number of steps needed to achieve these benefits has been a topic of debate. While some experts advocate for the traditional 10,000 steps a day, others suggest that fewer steps can still significantly improve health. Recent research has added to this conversation by exploring how walking can reduce the risk of developing cancer.
A study published in the British Journal of Sports Medicine examined data from over 85,000 adults in the U.K., with an average age of 63. Participants wore wrist accelerometers to monitor their daily physical activity, including the intensity and number of steps taken. The study followed these individuals for an average of 5.8 years to assess the relationship between their activity levels and the incidence of 13 different types of cancer, such as breast and colon cancer.
The study’s press release highlighted that these findings are “among the first to evaluate the cancer risk reduction associated with light-intensity activities such as doing errands and performing household chores.”
By the end of the study, 2,633 participants had been diagnosed with one of the 13 cancer types. After accounting for various factors such as demographics, lifestyle, body mass index (BMI), and other health conditions, the researchers found significant results. Individuals with the highest levels of daily physical activity had a 26 percent lower risk of developing cancer compared to those with the least activity. Specifically, taking 7,000 steps per day was associated with an 11 percent lower cancer risk than taking 5,000 steps, while 9,000 steps per day reduced the risk by 16 percent.
These findings align with earlier research, such as a 2013 study published in Cancer Epidemiology, Biomarkers & Prevention. This study focused on more than 73,000 postmenopausal women in the U.S. and found that those who walked for at least seven hours a week had a 14 percent lower risk of breast cancer compared to those who walked three hours or less.
Experts have identified several reasons why walking may contribute to a lower cancer risk. Amy Berrington, DPhil, leader of the Clinical Cancer Epidemiology Group at The Institute of Cancer Research, explained that exercise reduces cancer risk by “helping to lower BMI, but also through the modulation of hormones, inflammation, the immune system, digestion and metabolism.”
She further noted, “For example, exercise can help to control insulin levels, and high insulin levels have been linked to cancer development and progression.”
Incorporating regular walking into your daily routine can be a simple yet effective way to reduce cancer risk and improve overall health. Whether it’s running errands or taking a leisurely stroll, every step counts towards a healthier future.
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