Study: Walking This Many Steps a Day May Lower Your Cancer Risk

Taking between 5,000 and 9,000 steps per day is associated with a lower risk of developing 13 different types of cancer.

Jan. 30, 2026 at 12:23pm

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A recent study found that walking between 5,000 and 9,000 steps per day is associated with a lower risk of developing 13 different types of cancer. The reduction in cancer risk was independent of exercise intensity, meaning even gentle walking yielded benefits. Experts explain how moving more may improve longevity.

Why it matters

This study provides further evidence that physical activity, even in the form of light walking, can have significant health benefits. It empowers people to make small changes in their daily routines to potentially lower their cancer risk.

The details

The study, led by scientists at the National Institutes of Health and the University of Oxford, followed around 85,000 adults who wore wrist accelerometers to track their steps and activity levels. After an average of 5.8 years, over 2,600 people had been diagnosed with one of 13 types of cancer. The researchers found that all intensity levels tracked by the accelerometers were associated with a 26% lower risk of developing cancer. However, the more activity a person did, the better the health outcome. The baseline was 5,000 daily steps, and the more participants walked, the more significantly the risk dropped. For example, 7,000 daily steps were associated with an 11% lower cancer risk than 5,000, and 9,000 daily steps were associated with a 16% lower risk, which was the lowest risk of all.

  • The study followed participants for an average of 5.8 years.

The players

Steven Quay, M.D., Ph.D.

An experienced scientist-physician whose own research focuses on cancer treatment and prevention.

Melinda Irwin, Ph.D., M.P.H.

Deputy director of Yale Cancer Center and associate dean of research at the Yale School of Public Health.

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What they’re saying

“The study reinforces what public health has long suspected: More movement, in any form, seems to matter. Even light activity, not just vigorous workouts, was linked to lower cancer risk.”

— Steven Quay, M.D., Ph.D.

“Step intensity didn't matter much, which is fascinating. It implies that volume trumps vigor. In other words, just moving more, regardless of pace, may be enough to confer protection. That's an empowering message for aging populations or those with limited mobility.”

— Steven Quay, M.D., Ph.D.

“Exercise, such as walking, might lower cancer risk via changes in inflammation, metabolism, and immune function. These biomarkers [of inflammation] have been shown to increase cancer risk, and some trials have found a reduction in these biomarkers with exercise.”

— Melinda Irwin, Ph.D., M.P.H.

What’s next

More research is needed to delve into specific cancers and exercise habits, but this study serves as a good reminder that moving your body is rarely a bad thing.

The takeaway

This study gives us yet another reason to prioritize physical activity, even in the form of light walking, as it can potentially lower our cancer risk. Small changes in our daily routines, like increasing our step count, may yield long-term health benefits.