Specialists have clarified the exact number of steps necessary each day to decrease the likelihood of developing serious health conditions.
For those employed in office settings or completing tasks from home, fitting in these steps can be a challenging task.
However, it’s crucial that we all strive to meet our step goals to maintain good health.
So, what is the optimal daily step count for everyone?
Fortunately, it turns out that the dreaded 10,000-step target is not necessary. Researchers in the UK have identified a more realistic number.
The study involved an impressive 85,000 participants, each wearing activity trackers to monitor their movement frequency.
The research team examined how physical activity correlated with the risk of developing 13 different cancer types, yielding clear findings.
While benefits start at around 5,000 steps, the researchers pinpointed 7,000 steps per day as the key figure.
The research indicated that increasing daily steps significantly lowered the risk of six cancers, and an expert provided guidance on achieving the 7,000-step goal.
Dr. Mhairi Morris, a senior lecturer in biochemistry at Loughborough University, explained in The Conversation: “At 7,000 steps, the risk of developing cancer dropped by 11%. At 9,000 steps, it dropped by 16%.
“Beyond 9,000 steps, the benefits levelled off. The difference in risk reduction became marginal, and varied slightly between men and women.
Over the six-year follow-up, three percent of participants ended up developing some form of cancer.
Among men, colon, rectal, and lung cancer were most prevalent, whereas breast, colon, endometrial, and lung cancer were more common in women.
Overall, increased activity was linked to a reduced risk of gastric, bladder, liver, endometrial, lung, and head and neck cancers.
The researchers accounted for various demographic and lifestyle influences, yet the conclusion was unmistakable: increasing daily steps contributes to better health.
Dr. Morris emphasized, “Getting more steps into your routine, especially during middle age, could be one of the simplest ways to lower your risk of developing certain cancers.”
She also suggested an alternative for those seeking to boost their step count.
“Walking just two miles a day – roughly 4,000 steps, or about 40 minutes of light walking – could make a significant impact on your long-term health,” Dr. Morris noted.
“You don’t have to do it all at once either. Break it up throughout the day by: taking the stairs instead of the lift; having a stroll at lunchtime; walking during phone calls; parking a bit further away from your destination.”