Walking 7,000 steps a day may help reduce Cancer risk, experts say

Reaching the popular target of 10,000 steps a day may not be necessary to gain significant health benefits or potentially

Reaching the popular target of 10,000 steps a day may not be necessary to gain significant health benefits or potentially reduce the risk of cancer, according to cancer specialists. Experts say that walking fewer steps daily can still contribute to better health, suggesting that people do not need to meet an ambitious target to benefit from regular physical activity.

Oncologists have referred to a 2025 study involving approximately 85,000 people in the United Kingdom that examined the relationship between daily step counts and cancer risk. According to the reported findings, people who walked more steps each day had a lower risk of developing cancer than those who walked fewer steps.

The study found that, compared with people taking 5,000 steps daily, individuals who walked 7,000 steps had an 11 per cent lower cancer risk. Those who walked 9,000 steps a day showed a 16 per cent lower risk.

However, the additional benefits appeared to diminish among people who exceeded 9,000 steps daily, suggesting that the health advantages of walking may not continue to increase at the same rate as step counts rise.

Experts emphasise that people should focus on maintaining regular physical activity rather than feeling pressured to achieve a specific daily target. Even moderate walking can contribute to overall well-being, making it a practical option for people who cannot regularly visit a gym or participate in vigorous exercise.

According to specialists, the total number of steps accumulated throughout the day may be more important for reducing cancer risk than walking speed alone. Incorporating movement into everyday routines can therefore provide meaningful benefits without requiring demanding exercise schedules.

How Can Walking Help Reduce Cancer Risk?

Regular walking supports several bodily functions that may contribute to a lower risk of certain cancers. Experts explain that physical activity can help reduce inflammation, improve insulin sensitivity, support metabolic health and maintain a healthy body weight.

Maintaining a healthy weight is particularly important because obesity is an established risk factor for several types of cancer. Regular movement can help prevent excessive weight gain and improve the body’s ability to regulate blood sugar and use energy efficiently.

Physical activity also supports the immune system and contributes to overall health. Research has linked regular exercise with a reduced risk of certain cancers, including bowel and breast cancer.

Although walking cannot eliminate cancer risk or guarantee protection against the disease, experts say that making it part of a daily routine can be a useful step towards a healthier lifestyle.

How Can People Increase Their Daily Step Count?

Specialists recommend gradually increasing daily walking rather than immediately attempting to reach 10,000 steps.

People who currently walk between 3,000 and 5,000 steps a day can initially aim for 7,000 steps, adjusting the target according to their fitness levels and physical abilities.

One practical approach is to walk for 15 minutes after waking up and another 15 minutes after dinner. Alternatively, taking three or four shorter walks of around 10 minutes throughout the day can help people accumulate more steps without significantly disrupting their schedules.

Experts also suggest tracking the current average daily step count and increasing it gradually, by no more than 10 per cent each week, to allow the body to adapt to the additional activity.

After longer walks, people are advised to spend approximately two minutes stretching their calf and thigh muscles to support flexibility and reduce muscle tightness.

The key message is that consistency matters more than pursuing an arbitrary number. By incorporating manageable amounts of walking into everyday life, people can improve their physical activity levels and support their long-term health without feeling compelled to achieve 10,000 steps every day.