This Daily Habit Could Shield You From 13 Types of Cancer, Study Says

We live in an increasingly sedentary world. It’s estimated that more than 22 million adults currently work from home full time. With this shift comes a spike in health risks—obesity, heart disease, type 2 diabetes, high blood pressure, and stroke are all more likely for people whose lifestyles lack movement.

So it’s no surprise that walking—even just a short daily walk—can deliver serious health benefits. It can help manage weight, improve cardiovascular health, and strengthen bones and muscles. But that’s just the start. Recent research shows that walking regularly may help reduce the risk of more than 13 types of cancer. Who knew something so simple could be so powerful?

A new study from the University of Oxford followed nearly 85,000 adults as they wore wrist-based accelerometers for seven days. After almost 6 years, more than 2,600 of those individuals were diagnosed with at least one of 13 types of cancer. 

Researchers discovered an unmistakable pattern: People who walked regularly had a lower risk of developing cancer. And the more steps the participants took, the lower the risk of developing cancer appeared to be.  

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"Our research highlights the importance of all forms of movement," said Aiden Doherty, professor of biomedical informatics at Oxford Population Health and senior author of the paper. "Whether it’s increasing daily steps, engaging in light activity, or incorporating moderate-to-vigorous exercise, any level of physical activity appears to contribute to lower cancer risk."

According to the research, individuals who walked 7,000 steps per day had an 11% lower risk of developing cancer and a 16% lower risk when they walked 9,000 steps per day.

While higher step counts seemed to reduce cancer risk, researchers found that the risk appeared to plateau at approximately 9,000 steps per day, challenging the emphasis on 10,000 steps being the gold standard. They also found that while walking faster might burn more calories, it didn't reduce the risk of developing cancer. 

"Our findings support and enhance current national and international physical activity guidelines, showing that people who often engage in simple low-intensity activities such as walking have a lower risk of developing cancer," Doherty said in a statement. 

It's important to note that the link between activity and cancer is complex. Although more research is needed, one thing remains clear: Moving more and sitting less is better for your health overall.