British researchers from Oxford University have destroyed a popular myth about the need to take 10,000 steps daily. A new large -scale study has shown that 7,000 steps a day have been enough to significantly reduce the risk of cancer, maintain health and stay in shape.
The results of the study were published in British Journal of Sports Medicine . According to them, 7,000 steps a day reduce the risk of getting sick by one of 13 types of cancer by 11%, and 9,000 steps by 16%. There was no additional benefit beyond this limit.
The study was attended by more than 85,000 UK residents who worn trackers of activity during the week. Six years later, scientists have analyzed how physical activity affected the risk of cancer. During this period, only 3% of participants became cancer.
Among the most common diagnoses were bowel cancer, lungs, breast, endometrial, as well as myeloma, myeloid leukemia, liver cancer, kidney, esophagus and others associated with low physical activity.
Interestingly, the pace of walking was not significantly influenced - the total number of steps was more important. Moreover, moderate activity did not give additional advantage over the easy, while replacing a sedentary lifestyle, even with a slight activity, has already had a positive effect on health.
It is also found that physical activity helps to regulate insulin, maintain a healthy weight and an immune response, which reduces the risk of infections that can cause cancer. Overweight is the second major cause of oncology, as adipose tissue sends signals that provoke uncontrolled cell division.
It is emphasized that 7000 steps do not have to take at a time. They can be accumulated gradually: walk for lunch, climb stairs instead of an elevator, or walk during a conversation with a phone.
