It's easy to think that exercise only counts if it's high intensity. However, a new large-scale study involving over 85,000 participants in the UK has found that simply moving more – regardless of intensity – can help lower cancer risk. The research revealed that a higher daily step count, rather than walking speed, was linked to a reduced risk of cancer. Proving, every little counts.
The Study
The study, published in the British Journal of Sports Medicine, is one of the first to examine the potential cancer risk reduction associated with lower-intensity activities, such as being up on your feet completing errands and walking. While previous research has indicated an inverse relationship between physical activity and cancer risk, many earlier studies relied on self-reported data like surveys, which may not have been completely accurate when measuring intensity. Plus, prior research mainly focused on higher-intensity exercise.
The Methods
Scientists analysed data from participants who wore wrist accelerometers (similar to fitness trackers) for a week. These devices recorded overall daily movement, activity intensity, and step count. The researchers then examined how these factors correlated with the occurrence of 13 cancers, including breast and colorectal cancer, which have previously been linked to physical activity levels.
cheerful and successful hispanic man jogging in the park, man running on a sunny day, smiling and happy having an outdoor activity
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The Results
Over a follow-up period of 5.8 years, those with the highest levels of daily physical activity had a 26% lower cancer risk than those who were the least active. Of the total participants, 2,633 adults were diagnosed with one of the 13 cancers studied.
The findings suggest that replacing sedentary time with either light or moderate-to-vigorous activity is associated with a lower likelihood of developing cancer. These associations held strong even after accounting for demographic variables, lifestyle choices, BMI, and pre-existing health conditions.
What Does This Mean for Us?
The study highlights the importance of daily movement in reducing cancer risk, showing that all physical activity counts – not just intense exercise. This means that even light activities such as housework, running errands, or simply moving around more during the day can have significant health benefits.
One key takeaway is that total daily step count matters more than walking speed. The research found that increasing the number of daily steps was linked to a lower cancer risk, regardless of walking pace. So, while brisk walking is beneficial, simply increasing your step count – whether that’s 7,000 instead of 5,000 – can still make a meaningful difference for our health.
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Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.