A study found that walking more than 7,000 steps a day can help reduce the risk of developing these 13 different types of cancer.

Last updated on 24 JUL 2025

In a world increasingly shaped by screens, desk jobs, and digital convenience, movement has quietly become one of the most underused tools in disease prevention. Physical inactivity isn’t just linked to weight gain or fatigue—it’s a contributing factor to some of the most serious illnesses we face, including cancer. Yet new research offers a hopeful perspective: simply walking more—without needing to break a sweat or sign up for a fitness program—could significantly reduce the risk of developing several major cancers. A recent large-scale study from the University of Oxford has added weight to a growing body of evidence connecting daily step counts with better health outcomes. The findings are striking not just for their scientific rigor, but for their accessibility. In a society where health advice can often feel complicated, costly, or out of reach, the idea that walking—even at a gentle pace—could offer real protection against cancer is a message worth sharing.

What the Study Found — Walking and Reduced Cancer Risk

A major study led by the University of Oxford has provided compelling evidence that simply walking more each day can significantly reduce the risk of developing cancer. Drawing on data from over 85,000 adults in the UK, researchers tracked participants using wearable activity monitors over a period of six years. This method allowed for a more accurate measurement of daily movement compared to previous studies that relied on self-reported activity, which is often prone to error. The findings revealed a clear and consistent pattern: cancer risk decreased as daily step counts increased. Benefits began to emerge around the 5,000-step mark, but the most notable reductions occurred at 7,000 and 9,000 steps per day, correlating with 11% and 16% lower cancer risk respectively. Beyond 9,000 steps, the protective effect appeared to level off, suggesting that moderate, consistent movement offers the most meaningful gains.

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Importantly, the link between higher step counts and reduced cancer risk remained strong even after adjusting for other health and lifestyle factors such as BMI, smoking, age, and socioeconomic status. This reinforces the idea that the movement itself—not just the profile of a more health-conscious person—is what contributes to the protective effect. Moreover, the benefit did not depend on how fast the participants walked. While initially there appeared to be a link between walking pace and reduced cancer risk, the data showed that when overall physical activity was accounted for, walking speed lost its statistical significance. This suggests that the total amount of movement matters more than the intensity—good news for those who may not be inclined or able to engage in vigorous exercise routines. These findings not only strengthen public health recommendations to aim for 10,000 steps a day, but also offer a more accessible threshold: even 7,000 steps—a goal more easily reached by many—can make a measurable difference. With physical inactivity costing the UK an estimated £7.4 billion annually and contributing to a rising burden of chronic disease, the implications of this research are far-reaching. In a world increasingly shaped by sedentary work and digital habits, daily walking emerges not as a niche fitness trend, but as a practical, evidence-backed strategy to reduce cancer risk and support long-term health.

The Cancers Most Impacted — Where Walking Makes a Measurable Difference

While the study linked increased daily step counts to a reduced risk across 13 different cancer types, some showed a notably stronger association with higher levels of physical activity. These included cancers of the liver, bladder, lung, stomach (gastric), endometrium (the lining of the uterus), and head and neck. These are significant findings given that several of these cancers, particularly liver and lung cancer, are among the most deadly and difficult to treat when diagnosed at a later stage. The fact that such a simple, low-barrier form of movement—walking—could help lower risk for these aggressive cancers makes the research especially relevant for public health strategies. Among study participants, approximately 3% developed one of the cancers being tracked during the six-year follow-up period. The most common cancers were colon, rectal, and lung cancers among men, and breast, colon, endometrial, and lung cancers among women. Although the exact degree of risk reduction varied by cancer type, the consistent trend was that those who walked more tended to face lower risks. The benefit was observed regardless of how the walking was accumulated—whether done in one long walk or broken into shorter sessions throughout the day—supporting the idea that cumulative movement, not duration or intensity alone, is what makes the difference.

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This pattern of risk reduction across a range of cancers underscores how physical activity interacts with multiple biological systems. For example, regular movement is known to support immune function, reduce chronic inflammation, and help regulate hormone levels—factors that play a role in cancer development and progression. While more research is needed to explore the mechanisms behind these associations, the evidence already points to walking as an effective way to engage the body’s natural defenses. In this sense, walking isn’t just good for cardiovascular or mental health—it may also serve as a frontline tool in reducing the odds of facing certain cancers later in life.

It’s Not About Speed — Why Total Movement Matters Most

One of the most empowering insights from the Oxford study is that how fast you walk doesn’t significantly impact your cancer risk—what matters most is how much you move overall. While researchers initially found a correlation between brisk walking and lower cancer rates, that association faded once total physical activity was factored in. This means that the protective effect against cancer wasn’t driven by how vigorously people walked, but simply by how often they moved. In practical terms, this removes a major barrier for those who may feel intimidated by the idea of high-intensity exercise or who face physical limitations that make vigorous movement challenging. This also reframes the concept of exercise itself. For years, public health messages often emphasized intense workouts as the gold standard for improving health. But the findings here suggest that light to moderate activities—like walking, taking the stairs, or moving regularly throughout the day—can be just as impactful in reducing cancer risk. Even replacing periods of sitting with gentle activity yielded measurable benefits, whereas upgrading from light to moderate activity offered little additional gain. This supports a more inclusive approach to physical health, where everyday movement is not only sufficient but effective. These results are particularly relevant in a world where sedentary lifestyles have become the norm. Many people spend long hours sitting at desks or in front of screens, unaware of the toll this inactivity can take over time. Encouragingly, the study suggests that even modest increases in daily steps—spread throughout the day—can offer protection. It’s a message rooted in realism: you don’t need to overhaul your life or adopt an athlete’s routine. Instead, making a conscious effort to sit less and move more—at any pace—can help shift long-term health outcomes in a meaningful way.

Making It Work — How Walking Fits Into Real Life

One of the most encouraging aspects of this research is its real-world applicability. Unlike high-cost gym memberships or intense fitness regimens that may feel out of reach for many, walking is universally accessible, low-impact, and requires no special equipment. For those who may not consider themselves “active” or who struggle to find time for structured workouts, the idea that something as simple as walking could meaningfully lower cancer risk is both empowering and practical. It reframes prevention not as a specialist pursuit, but as a daily habit that anyone can build into their lifestyle, regardless of age, fitness level, or income. Even modest changes can add up. Walking two miles a day—roughly 4,000 steps or about 40 minutes of light walking—has already been shown to improve long-term health, and hitting 7,000 steps daily brings measurable cancer protection. The good news is, this doesn’t have to happen all at once. Breaking up activity throughout the day is just as beneficial, and in many cases, more sustainable. Taking the stairs instead of the lift, walking during phone calls, getting off public transport a stop early, or strolling during lunch breaks can all contribute meaningfully to step counts without requiring a major change in routine. These are small shifts that, over time, create a pattern of movement that supports better health outcomes. This approach also offers a more inclusive vision of health—one that doesn’t rely on perfection or peak performance, but on consistency and accessibility. It speaks directly to populations who are often left out of fitness narratives: older adults, people living with chronic conditions, and those with demanding schedules or limited resources. In emphasizing ease and frequency over intensity, the study supports a more realistic—and therefore more effective—model of prevention. Rather than viewing cancer prevention as something abstract or medically complex, people can begin with something as simple and tangible as their next step.

A Simple Shift That Could Save Lives

The message from this research is clear and refreshingly simple: you don’t need to be an athlete to protect your health. Just moving more—at your own pace—can lower your risk of developing some of the most serious and life-threatening cancers. In an era where sedentary habits are increasingly the norm, and where chronic illness continues to place a heavy burden on individuals and healthcare systems alike, walking stands out as a deeply accessible, evidence-based tool that can make a real difference. It requires no special skills, no expensive gear, and no drastic overhaul of daily life. What it does require is intention—a commitment to choosing movement over stillness, whenever possible. This isn’t about chasing perfection or rigid step goals. It’s about recognizing that every step counts, and that the cumulative effect of small, repeated actions can reshape your long-term health trajectory. For policymakers and healthcare providers, these findings underscore the importance of designing environments and systems that support active living: safe sidewalks, walkable communities, and public messaging that prioritizes daily movement as a legitimate and vital form of prevention. For individuals, the takeaway is even more immediate—walking more could be one of the simplest, most effective decisions you make for your future. So whether it’s choosing to take the stairs today, walking to the store instead of driving, or simply standing up and stretching between tasks, the opportunity to move is always close by. In the face of something as daunting as cancer, it’s empowering to know that something as ordinary as walking can be part of the solution. Prevention doesn’t always come in a pill or a procedure—it can begin with a single, intentional step.

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