A major new study from University of Oxford shows that simply upping your daily step count can meaningfully reduce the risk of developing cancer. No intense workouts required—just more movement.
Researchers analysed data from more than 85,000 adults in the UK, tracking them over an average of about 5.8 years. Participants wore wrist-based activity trackers that measured daily steps, as well as light and moderate physical activity.
The key finding: Compared with people taking around 5,000 steps per day, those who reached 7,000 steps had an 11 % lower risk of developing one of 13 studied cancer types. When participants hit 9,000 steps daily, the risk dropped by 16 %. Beyond that, the additional benefit levelled off.
Perhaps surprisingly, the speed or intensity of walking made little difference once total activity was taken into account. In other words: it’s the total number of steps that matters more than how briskly you walk.
The 13 cancer types examined include cancers of the breast, colon, lung, liver, kidney, bladder, endometrium, stomach (gastric), rectum, head & neck, oesophagus, myeloma and myeloid leukaemia.
The study also found that replacing sedentary time with light or moderate activity (such as leisurely walking or household tasks) was also linked to lower cancer risk—even if you didn’t ramp up to vigorous exercise.
Why this matters
Traditionally, physical-activity guidelines emphasise moderate or vigorous exercise—running, gym workouts or sports. But this research highlights something simpler and far more accessible: just moving more each day through ordinary activities like walking can make a real difference. Since many people struggle with time, fitness or motivation for intense workouts, this offers a practical alternative.
Also worth noting: Because the benefits levelled off beyond about 9,000 steps, there’s no need to panic about hitting very high step counts—especially if that feels unrealistic. The message: Start where you are, aim for 7,000 steps or more, and focus on consistency.
Tips for putting this into practice
Aim for at least 7,000 steps/day as a realistic target; 9,000 is better if you can manage it.
Break walking into manageable chunks: a brisk 10-minute walk after meals, take the stairs, park further away, go for a stroll during phone calls.
Replace long periods of sitting with short bursts of movement. Even light activity counts.
Don’t worry overly about pace—it’s the steps that count more than speed.
Use a step-tracker or smartphone app to monitor your progress and stay motivated.
If you currently average much less than 5,000 steps, increase gradually rather than forcing a big jump all at once.
Walking isn’t just good for your fitness or your heart—it also appears to offer real protection against several types of cancer. By making moderate, manageable increases in your everyday movement, you could cut your risk meaningfully. The study’s message is clear: Move more. Sit less. Your steps matter.
