Introduction to Cancer Risk Reduction
Every step counts when it comes to your health — but a new study suggests hitting a specific number every day could lower your risk of cancer. And no, it’s not 10,000. Turns out, that magic number we’ve all been chasing wasn’t discovered in a lab. It was actually dreamed up in the 1960s as a clever marketing tactic to sell pedometers in Japan.
The Science Behind Walking and Cancer Risk
The good news is that the latest recommendations are backed by solid science from the UK. The large study followed over 85,000 participants who wore activity trackers measuring both the amount and intensity of their daily movement for an average of six years. Researchers focused on 13 types of cancer and identified a clear trend: the more you move, the lower your risk.
Walking lowers cancer risk, but the benefits appear to plateau after a certain number of steps.
Daily Step Goals for Reduced Cancer Risk
The study found that people who walked 7,000 steps a day had an 11% lower cancer risk compared to those logging just 5,000. At 9,000 steps, the risk dropped further to 16% — but beyond that, the benefits leveled off. The results held steady even after researchers accounted for demographic, health and lifestyle factors, indicating that it was the steps themselves that made the difference.
Importance of Physical Activity
“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,” Dr. Mhairi Morris, a senior lecturer in biochemistry at Loughborough University who wasn’t involved in the study, wrote in The Conversation. Research consistently points to an increase in sedentary lifestyles among Americans.
Not a fan of power walking? No problem. If you prefer a leisurely stroll, you’re still doing your body a favor.
Pace and Intensity of Walking
While researchers found a faster pace was linked to a lower cancer risk, once overall activity levels were factored in, speed didn’t really matter. Participants who traded sitting time for physical activity also saw a drop in cancer risk. However, increasing the intensity from light to moderate didn’t provide much additional benefit.
“Our research highlights the importance of all forms of movement,” Dr. Aiden Doherty, professor of biomedical informatics at Oxford Population Health and senior author of the study, said in a statement.
Current Cancer Trends and Recommendations
This study comes at a time when many common cancers, like breast, kidney, colorectal and uterine cancers, are on the rise in the US. While the increase is multifactorial, experts point to rising obesity rates and an increasingly sedentary lifestyle as major drivers of the growing cancer risk — particularly among young people.
The Department of Health and Human Services recommends adults get at least 150 minutes of moderate aerobic exercise each week, plus muscle-strengthening activities like weightlifting at least twice a week.
Conclusion
In conclusion, walking a certain number of steps daily can lower your risk of cancer. The study suggests that 7,000 to 9,000 steps per day can reduce cancer risk by 11% to 16%. It’s essential to incorporate physical activity into your daily routine, regardless of pace or intensity, to reduce the risk of developing certain cancers.
FAQs
Q: What is the recommended daily step goal to lower cancer risk?
A: The study suggests that walking 7,000 to 9,000 steps per day can reduce cancer risk by 11% to 16%.
Q: Does the pace of walking matter in reducing cancer risk?
A: No, the pace of walking does not matter. What matters is the total amount of physical activity and steps taken daily.
Q: How can I incorporate more physical activity into my daily routine?
A: You can start by taking a leisurely stroll, trading sitting time for physical activity, or engaging in light to moderate exercise.
Q: What are the current cancer trends in the US?
A: Many common cancers, like breast, kidney, colorectal, and uterine cancers, are on the rise in the US, with rising obesity rates and sedentary lifestyles being major drivers of the growing cancer risk.
