Walking 7,000 steps a day reduces the risk of cancer, study finds

A study led by British researchers reinforces how daily physical activity is associated with a lower risk of cancer. According to the research, published in June in the British Journal of Sports Medicine , the total number of steps per day appears to be more effective than focusing on exercise intensity.

The study followed more than 85,000 participants from the UK Biobank survey, all with an average age of 63. They wore wrist-worn accelerometers for seven days to record precise data on their daily movements. The researchers cross-referenced this information with medical diagnoses obtained over the following five years to analyze possible correlations between physical activity levels and the incidence of 13 types of cancer associated with a sedentary lifestyle.

The results show that people with a higher total volume of daily physical activity had a 26% lower risk of developing cancer. The most striking fact, however, was the direct relationship between the number of steps taken per day and the reduction in this risk: from 7,000 steps per day, an 11% drop in the propensity for cancer was observed in relation to those who took 5,000 steps. When reaching the mark of 9,000 steps in a day, the risk was 16% lower. At 13,000, the benefit stabilized.

Does intensity matter?

The intensity of the steps, that is, walking fast or slow, did not influence the risk of cancer after the total number was reached. This reinforces that the volume of activity matters more than the effort involved, at least when the focus is cancer prevention. The finding contradicts the belief that only moderate or vigorous physical activities, such as running or weight training, would bring significant benefits in reducing the risk of the disease.

In this study, even light activities – such as casual walks, household chores or trips to the supermarket – were associated with a lower incidence of cancer. “From a scientific point of view, there is no evidence that physical exercise needs to be intense to prevent cancer. This idea may be associated with a common thought, which ends up distancing people from something essential: adhering to regular and sustainable physical activity in their routine”, says oncologist Ana Paula Garcia Cardoso, from Einstein Hospital Israelita.

For her, the work stands out for making the goal more tangible. “Talking clearly about the number of steps brings this activity closer to people. It is easier to measure, making this goal more real and more achievable,” she says. The oncologist also points out that 150 to 300 minutes of moderate physical activity per week or 75 to 150 minutes of intense activity per week continue to be recommended by the World Health Organization (WHO).

Why does walking protect against cancer?

According to the oncologist, in addition to combating a sedentary lifestyle, walking can help combat one of the biggest risk factors for cancer today: obesity. “Physical inactivity is associated with an increased risk of several types of cancer, mainly because it promotes weight gain and obesity, which is currently one of the main risk factors for diseases worldwide,” explains the oncologist. “Encouraging simple habits, such as walking regularly, is an effective way to make the population more active and reduce the risk of obesity and cancer.”

The 7,000 steps in the study are equivalent to walking about 5 to 6 kilometers throughout the entire day. This recommendation is simple, accessible, and can be easily applied to the routines of people of all ages and physical conditions. For those with a more sedentary lifestyle, the good news is that small changes can make a difference.

“Today, most people can access a mobile app and get an idea of ​​the number of steps they take each day, and an idea that taking these short daily walks can be related to enormous health benefits. Not only to reducing the risk of cancer, but also of cardiovascular and neurodegenerative diseases. This is health promotion,” says the doctor.

Reaching 13,000 steps per day—which means walking 9 to 10 kilometers—represents a higher but accessible level of activity. "This should encourage people to get up from their desks, do more walking, and leave the car aside for a bit longer," suggests Cardoso.

Another important point revealed by the research is that it is not even necessary to reach the number of steps if the person simply replaces sedentary time with any type of movement, even if it is light. “There is a lot of evidence in the literature indicating that up to 50% of cancer cases could be avoided with simple lifestyle changes, such as quitting smoking, adopting a balanced diet, practicing physical activity and maintaining a healthy body weight,” reports the oncologist.

These healthy habits not only prevent the disease, but also reduce the likelihood of recurrence in patients who have already been diagnosed. “This reduces the risk of cancer in those who do not have the disease and, in those who already have it, it reduces the risk of both the disease returning and of developing other types of cancer. Sometimes, the same risk factor that led you to develop one type of cancer can lead you to develop another after years,” warns the Einstein doctor.

Although cancer is a multifactorial disease, primary prevention measures are essential. "This prevention involves smoking cessation, engaging in physical activity, abandoning a sedentary lifestyle, weight loss combined with a healthy diet, and vaccination against HPV and hepatitis B," concludes the oncologist.

Source: Einstein Agency

The post Walking 7,000 steps a day reduces the risk of cancer, study finds appeared first on Agência Einstein .