Walking is definitely one of the most impressive workouts that plays a key role in reducing the risk of several diseases. Studies have worked on understanding the impact of walking in keeping one healthy including cutting down the risk of developing non-communicable diseases.
A new study published in British Journal of Sports Medicine evaluated the cancer risk reduction associated with light intensity activities such as doing errands and performing household chores. Researchers are saying this to be one of the first studies of its kind.
For the study, researchers examined more than 85,000 adults in the United Kingdom. The participants wore wrist accelerometers that tracked total daily activity, activity intensity, and daily step count over a period of one week. The researchers then looked at the relationship between the daily averages and incidence of 13 cancer types, including breast and colorectal cancer, previously associated with physical activity.
Daily physical activity reduces cancer risk by 26%
“After a mean follow-up of 5.8 years, 2,633 participants had been diagnosed with one of the 13 cancer types. Individuals with the highest total amount of daily physical activity had a 26% lower risk of developing cancer than individuals who had the lowest amount of daily physical activity,” the researchers have said.
“Higher daily step count, but not the pace of the steps (step intensity), was also associated with a lower risk of cancer. Compared with cancer risk in those taking 5,000 steps per day, cancer risk was 11% lower for those taking 7,000 steps per day and 16% lower for those taking 9,000 steps per day. Beyond 9,000 steps, the risk reduction plateaued. The researchers suggested that less physically active individuals may lower their cancer risk by incorporating more walking, at any pace, into their daily routine,” the researchers have said.
How to incorporate walking into your daily routine
Walking is one of the easiest and most effective ways to stay active and improve overall health. Here’s how to make it a seamless part of your daily life:
- Skip the elevator and opt for stairs whenever possible. It’s a great way to sneak in extra steps.
- Whether you’re on a phone call or brainstorming ideas, walk around instead of sitting.
- Choose a parking spot farther from your destination to add extra steps to your day.
- Get off a stop earlier and walk the rest of the way.
- Set reminders to take a short walk every hour, especially if you have a desk job.
- Walk with friends, family, or colleagues instead of sitting for long chats.
- A 10-minute walk after eating aids digestion and helps regulate blood sugar.
