New research shows that simply moving more each day — even walking around 9,000 steps — may significantly lower your risk of developing up to 13 common types of cancer.

The study, published in the British Journal of Sports Medicine, provides compelling evidence that everyday movement — not just intense exercise — plays a crucial role in cancer prevention.

What the Research Found

Researchers from the University of Oxford analysed data from more than 85,000 UK adults with a median age of 63. Unlike previous studies that relied on self-reported activity levels, this research used wrist-based accelerometers that objectively measured participants' movements over a week-long period.

After tracking these individuals for an average of 5.8 years, 2,633 participants developed one of 13 types of cancer, including breast, colorectal, endometrial, kidney, oesophageal, and head and neck cancers.

The results were striking:

• Those with the highest levels of daily physical activity had a 26% lower risk of developing cancer compared to the least active participants.

• People taking 7,000 steps daily had an 11% lower cancer risk than those taking 5,000 steps.

• Those walking 9,000 steps daily had a 16% lower cancer risk compared to those taking 5,000 steps.

• The protective effect appeared to level off at around 9,000 steps per day.

• Interestingly, how fast participants walked mattered less than the total number of steps taken each day.

Importantly, these associations remained even after researchers adjusted for demographic factors, lifestyle habits, body mass index (BMI), and other health conditions.

It's Not Just About Intense Exercise

A key finding from this research is that light-intensity activities — such as casual walking, shopping, or doing household chores — were associated with reduced cancer risk. This is particularly encouraging news for those who may find vigorous exercise challenging.

Professor Aiden Doherty, senior author of the paper, explained:

"Our research highlights the importance of all forms of movement. 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."

How Much Activity Do You Need?

The study found that cancer risk reduction began to plateau at approximately 9,000 steps per day. This aligns with modern recommendations suggesting 7,000–10,000 daily steps provide significant health benefits.

The NHS currently recommends that adults should:

• Aim for at least 150 minutes of moderate-intensity activity weekly.

• Spread activity across most days rather than concentrating it all at once.

• Reduce time spent sitting or lying down and break up long periods of inactivity.

  
  

The new research suggests that simply increasing your daily step count — at any pace — could be a straightforward way to reduce cancer risk.

Why Movement Matters

While the exact mechanisms aren't fully understood, physical activity may help reduce cancer risk through several pathways:

• Helping to maintain a healthy weight

• Reducing inflammation in the body

• Improving immune function

• Enhancing hormone regulation

• Improving insulin sensitivity

• Reducing exposure time of the bowel to potential carcinogens

Additionally, staying active helps prevent or manage other conditions that may increase cancer risk, such as type 2 diabetes and cardiovascular disease.

Simple Ways to Increase Your Daily Movement

If you're looking to increase your daily step count or physical activity levels, consider these practical approaches:

• Take the stairs instead of the lift

• Park further away from your destination

• Get off public transport one stop early

• Walk while talking on the phone

• Schedule walking meetings at work

• Take short activity breaks during the workday

• Do household chores more frequently

• Garden or do yard work

• Walk the dog (yours or a neighbour's)

• Dance to music whilst cooking

• Set a daily step goal using a smartphone or fitness tracker app

  
  

Remember that all movement counts — you don't need to do it all at once or at a fast pace to gain benefits.

What This Means for Public Health

This research strengthens existing evidence that physical activity is a potent tool for cancer prevention. It also suggests that current public health messages should emphasise the importance of everyday movement, not just structured exercise.

The findings are particularly relevant because our lifestyles have become increasingly sedentary. For those who currently get very little physical activity, even modest increases in daily movement could yield significant health benefits.

As Professor Doherty noted:

"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."

The Research in Context

This study builds on a growing body of evidence linking physical activity to cancer prevention. However, it provides more precise data by using wearable accelerometers instead of self-reported activity levels, which can be less reliable.

The research team included experts from the National Institutes of Health National Cancer Institute, Oxford Population Health, and the Champalimaud Foundation, with support from the National Institutes of Health's Intramural Research Programme and Oxford Cambridge Scholars Programme.