9,000 steps a day could help ward off Cancer, Oxford study finds

You don’t need to be a marathon runner or gym enthusiast to lower your risk of cancer. A simple daily walk, even if unhurried, could make a meaningful difference.

A new study by researchers at the University of Oxford has found that walking around 9,000 steps a day may significantly reduce the risk of developing 13 different types of cancer. Published in the British Journal of Sports Medicine, the study highlights the power of everyday movement and how little of it we actually need.

Researchers tracked more than 85,000 participants across the UK, using wearable devices to monitor daily steps and movement intensity. After six years of follow-up, the findings were clear: the more steps people took, the lower their cancer risk. Interestingly, the pace of walking didn’t matter. Simply moving was enough.

“The benefits began to emerge from around 5,000 steps a day, with a noticeable 11 per cent drop in cancer risk,” said Dr Sophie Holland, one of the study’s lead researchers. “By 7,000 steps, the risk fell by 16 per cent, and at 9,000, the reduction levelled off. It’s an encouraging message for people who feel intimidated by more strenuous forms of exercise.”

The cancers tracked included common types such as breast, colon, liver, kidney, lung and bladder, along with less common forms like myeloma and myeloid leukaemia. About 3 per cent of participants developed one of the studied cancers during the six-year period, and those with lower daily step counts were generally at greater risk.

So how exactly does walking help?

According to the American Cancer Society, regular physical activity helps regulate hormones linked to cancer development, strengthens immune function, and supports healthy body weight. Excess weight is associated with up to 20 per cent of cancer deaths in the United States.

While health guidelines often recommend 10,000 steps a day or 150 minutes of moderate exercise per week, this study suggests you do not need to hit those targets to gain real benefits. Even modest movement helps.

The findings also reinforce concerns about sedentary lifestyles.

“When you're walking, you're not sitting, and that in itself is protective,” said Dr Holland. “Sitting for extended periods has been linked to not only cancer, but also diabetes, obesity and heart disease.”

You don’t need a gym membership to protect your health. Each step is a small investment in your future. So lace up your shoes, take that walk, and remember this: in the fight against cancer, every step counts.