For the longest time, 10,000 steps has been known to be the gold standard when it comes to walking for health. Whether it is heart disease, blood pressure or even weight loss, walking 10k is said to be almost miraculous, but now experts say that one does not need to walk that much. Rather, research shows that daily walking of 9,000 steps, leads to a substantial decrease in cancer risk for 13 different types of cancer, including lung, liver, colon, and breast cancer. Research from recent large-scale studies demonstrates that any level of walking activity leads to substantial cancer prevention through daily physical movement. Let's dig closer...
Walking and cancer risk reduction
A research study based in the UK monitored 85,000 participants through wrist accelerometers, to track their daily step counts while following their health outcomes for six years. The research demonstrated that people who walked 9,000 steps daily reduced their chances of developing 13 different cancers by 16% compared to those who walked 5,000 steps per day. The research established that walking 9,000 steps daily lowered the risk of developing lung, liver, colon, breast, bladder, and multiple additional cancer types. The research showed that cancer protection levels off after reaching 9,000 steps, because additional walking did not produce any extra benefits. The
study results showed that cancer risk reduction depended on the number of steps taken rather than the speed at which people walked.
Types of Cancers
The cancers that show reduced risk because of increased walking activity include:
Lung cancer
Liver cancer (including hepatocellular carcinoma)
Colon and rectal cancers
Breast cancer
Bladder cancer
Endometrial cancer
Gastric (stomach) cancer
Oesophageal cancer
Head and neck cancers
Myeloid leukemia and myeloma leukemia
Kidney cancer
Thyroid cancer
Anal cancer
Studies demonstrate that brisk walking speed creates specific cancer risk reductions for anal, liver, thyroid, and lung cancer through its anti-inflammatory effects, and improved insulin sensitivity.
Walking as a cancer prevention method
Walking creates multiple biological pathways which decrease
cancer development.
Lower inflammation markers including C-reactive protein, result in decreased cancer risk.
The body becomes more sensitive to insulin when insulin resistance decreases which leads to lower cancer risks for liver and colorectal cancers.
Regular walking practice helps people maintain their weight while also reducing their risk of developing cancer, because obesity acts as a cancer risk factor.
Regular walking practice helps the immune system detect and eliminate cancer cells through its dual effects on inflammation reduction, and cardiovascular health improvement.
Regular walking helps support both metabolic health and hormone equilibrium which protects against breast and endometrial cancer development.
How much and how fast to walk
The research shows that achieving 9,000 daily steps provides substantial cancer protection, regardless of the walking speed. The risk reduction for cancer starts at 5,000 steps and reaches its peak at 9,000 steps. Research indicates that brisk walking provides additional health benefits, yet the largest studies found no significant extra cancer risk reduction from brisk walking beyond the total number of
steps taken.
Practical tips for reaching 9,000 steps
Daily walking progress can be achieved by dividing the day into smaller 10-15 minute segments which will help you reach your target.
People can use pedometers or phone applications to monitor their step counts while staying determined to reach their goals.
Walk to your local locations instead of using cars.
People should choose to use stairs instead of elevators, for their daily movement.
People should perform light household work and run errands, because these activities help increase their overall step count.
People should turn walking into social events, and establish walking routines by organising family walks and walking meetings.
Disclaimer: This article is informational only and not a substitute for medical advice