Everyday Movement Can Help Cut Cancer Risk, Says New Study

You don’t need a gym membership or intense fitness routines to lower your cancer risk. A new study from the National Institutes of Health (NIH) and the University of Oxford suggests that simple daily movements—like walking, doing chores, or taking the stairs—can significantly reduce the risk of developing cancer.

The research, which analyzed health data from more than 85,000 adults in the UK, found that people who stayed physically active through routine tasks had a 26% lower chance of getting cancer than those who were largely inactive. Even light activities, done consistently, made a difference—particularly for breast and colorectal cancers.

More Movement = Less Risk

The study found clear evidence that replacing sedentary time with movement, even in small amounts, pays off. For example:

• Taking 7,000 steps a day lowered cancer risk by 11%
• Taking 9,000 steps a day reduced the risk by 16%, compared to those walking only 5,000
• Health benefits leveled off after 9,000 steps, but didn’t decline

Simple Ways to Stay Active Without the Gym

The best part? These benefits come from everyday actions. Experts recommend a few easy ways to build movement into your routine:

• Choose stairs over elevators for a quick cardio boost
• Turn housework into a workout—cleaning, vacuuming, or gardening all count
• Go for a walk after meals to aid digestion and increase step count
• Walk during phone calls to add movement without noticing
• Break up long periods of sitting by standing or stretching every hour

The bottom line: You don’t need to sweat it out in a gym to stay healthy. Consistent, light activity throughout the day can have a powerful impact on your long-term well-being—including reducing the risk of cancer.