For years, health experts have touted 10,000 steps as the number to hit daily to ward off cancer, chronic disease and even an early death.
But new research has found you may not need to walk five miles – the equivalent of 10,000 steps – in order to stay healthy.
Recent findings from the University of Oxford studied 85,000 people over six years.
Researchers found the benefits of walking kicked in at about 7,000 steps – lowering the risk of developing 13 types of cancer – and increased until 9,000 before leveling off.
At 7,000 steps, the risk of developing cancer dropped by 11 percent. At 9,000 steps it fell by 16 percent. Anything more than 9,000 saw no additional benefit – and the results stood up even after adjusting for demographics, body mass index and smoking status.
During the study, participants wore trackers to track the amount and intensity of their physical activity. Results showed faster walking was linked with lower cancer risk. However, when the total physical activity of participants was taken into account, the speed of walking made no difference.
This led researchers to conclude it isn’t the intensity of walking that protects against cancer – it is simply the act of just walking. Additionally, researchers concluded the steps didn’t need to be taken all at once, but can be achieved throughout the day.
While the researchers didn’t posit why walking is associated with a decreased cancer risk, experts believe it is because the activity helps control hormone levels.
While 10,000 daily steps has been touted as the magic number, new research shows benefits start to kick in at 7,000 steps
The study is positive news as the US battles an obesity epidemic where nearly half of residents are classified as obese, and during a time when cancers – especially cases among young people – are on the rise.
During the study’s six-year follow up, about 2,600 were diagnosed with cancer.
The researchers looked at 13 different cancers, including esophageal, liver, lung, kidney, gastric, endometrial, myeloid leukemia, myeloma, colon, head and neck, rectal, bladder and breast.
Over the study period, the most common cancers were colon, rectal and lung cancers in men, and breast, colon, endometrial and lung cancers in women.
Health experts promote walking for its low impact exercise that is more accessible than running marathons or lifting heavy weights.
Working in regular walks to your daily routine not only helps fend off cancer as research has shown, but it also helps maintain a healthy weight, strengthen bones and even provides mental health benefits.
Despite being low intensity, a 150lb person walking at a moderate pace (about 3.5 mph) for an hour will burn around 300 to 350 calories- and it only takes about 300 excess calories per day to start gaining weight.
So, incorporating walking into your exercise routine can help keep extra weight off.
Walking is a weight-bearing exercise, and studies have shown it builds and maintains strong bones. It also increases muscle strength, coordination and balance. All of these things prevent fails and fractures, which can be devastating – especially in old age.
A separate study published last year found a step count below 5,000 was associated with an increased risk of depression, but people who achieved 7,500 steps had a 42 percent reduced risk of the mood disorder.
The benefits for mood were observed up to 10,000 steps but there was no additional advantage above that.
The UK study also looked at overall physical activity, in addition to step count. It found that replacing time spent sitting for light or moderate activity lowered cancer risk.
Overall, however, higher physical activity was associated with a greater decrease in the risk of developing cancer.
According to the Institute of Cancer Research, light exercise can help control levels the insulin, a hormone that helps the body convert food into energy.
Fluctuating levels of this hormone have been linked to cancer development and progression.
