British researchers from the University of Oxford have debunked the popular myth that you need to walk 10,000 steps a day. A new large-scale study has shown that just 7,000 steps a day are enough to significantly reduce the risk of developing cancer, maintain health and stay in shape.
The study, published in the British Journal of Sports Medicine , found that walking 7,000 steps a day reduced the risk of developing one of 13 types of cancer by 11%, while walking 9,000 steps a day reduced the risk by 16%. No additional benefit was found beyond this threshold.
The study involved more than 85,000 people in the UK who wore activity trackers for a week. Six years later, the researchers analyzed how physical activity affected cancer risk. During this period, only 3% of the participants developed cancer.
Among the most common diagnoses were colon, lung, breast, and endometrial cancer, as well as myeloma, myeloid leukemia, liver, kidney, esophagus, and other cancers associated with low physical activity.
Interestingly, walking pace did not have a significant impact—the total number of steps was more important. Moreover, moderate activity did not provide any additional benefit over light activity, while replacing a sedentary lifestyle with even light activity already had a positive impact on health.
Physical activity has also been found to help regulate insulin, maintain a healthy weight, and boost immune response, which reduces the risk of infections that can cause cancer. Being overweight is the second biggest cause of cancer because fat tissue sends signals that trigger uncontrolled cell division.
It is also emphasized that 7,000 steps do not have to be taken all at once. They can be accumulated gradually: walking to lunch, taking the stairs instead of the elevator, or walking while talking on the phone.
