Walking 7,000 steps a day can reduce 13 types of cancer
The study was published in the British Journal of Sports Medicine on May 17. The results showed that walking about 7,000 steps a day reduced the risk of cancer by 11%, increasing to 16% if reaching 9,000 steps. Walking more than 9,000 steps did not significantly reduce the risk of cancer. The figure of 7,000 steps is much lower than the threshold of 10,000 steps often considered the standard necessary to maintain health.
The study involved more than 85,000 British people, who wore activity trackers for a week to measure their steps and activity levels. Six years later, scientists followed up and found that people who walked between 5,000 and 9,000 steps a day had a lower risk of cancer, regardless of their walking speed.
The 13 types of cancer studied included: esophageal, liver, lung, kidney, stomach, endometrial, myeloid leukemia, myeloma, bowel, head and neck, rectal, bladder and breast. These are all cancers that have been linked to a sedentary lifestyle.
During the follow-up period, only 3% of participants developed one of these cancers. The most common cancers in men were bowel and lung, while breast, bowel, and endometrial cancers were more common in women.
Research shows that reducing sitting time and replacing it with light or moderate activity can help reduce cancer risk. However, increasing the intensity of activity from light to moderate has no clear benefit.
According to Cancer Research UK, physical activity helps control insulin levels, which are linked to the growth and progression of cancer cells. Physical activity also helps maintain a healthy weight, improves immunity and reduces the risk of infections, which are potential causes of cancer.
Being overweight is the second biggest cause of cancer, after smoking, the organization says. Excess fat can trigger signals that cause cells to divide more, increasing the risk of developing tumors.
Dr Mhairi Morris, a senior lecturer at Loughborough University, said people did not need to take 7,000 steps in one go. Instead, people could accumulate steps by taking the stairs instead of the lift, walking during their lunch break, taking a phone call while walking or parking further away from their destination.
In the UK, more than 400,000 people are diagnosed with cancer each year, with around 167,000 dying from the disease. This year, up to 80,000 people under 40 are predicted to be diagnosed with cancer, with bowel cancer being one of the fastest growing cancers in this age group. Bowel cancer diagnoses in 20 to 34-year-olds are predicted to increase by 90% between 2010 and 2030.
Globally, cancer is the leading cause of death, accounting for nearly 10 million deaths each year, or about one in six deaths from all causes. According to the World Health Organization (WHO), the most common cancers are breast, lung, colorectal, prostate, skin and stomach. An estimated 19 million people are diagnosed with cancer each year, a number that is expected to continue to rise due to an ageing population and lifestyle factors.
TH (according to VnExpress)
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