A groundbreaking study led by researchers at the University of Oxford has found that simply increasing the number of steps taken each day—rather than focusing on exercise intensity—can significantly reduce the risk of developing cancer. The findings offer practical hope for millions, including Thai adults, as new evidence underscores the value of easily accessible, light physical activities in cancer prevention.
This research is particularly significant for Thai readers, as the burden of cancer continues to rise in Thailand, with the disease remaining a leading cause of mortality according to the National Cancer Institute Thailand. Cultural and urban shifts have contributed to more sedentary lifestyles, especially in rapidly urbanizing cities such as Bangkok and Chiang Mai, where walking opportunities may be limited by urban design and reliance on motorized transport. The Oxford study’s insights could inspire new public health strategies to address these trends.
Key results from the Oxford-led study, published in the British Journal of Sports Medicine, highlight that walking as few as 7,000 steps per day is linked with an 11% lower risk of developing cancer compared to those who take 5,000 steps daily. The risk further drops by 16% for those achieving 9,000 steps. Crucially, the pace of walking was found to be less important than the number of steps—a finding that aligns with the experience of many Thais of all ages who may walk for daily chores or commuting at a relaxed pace. According to the study, even incidental movements such as shopping or household chores contribute to cancer risk reduction, reinforcing that every bit of movement matters (aol.com).
The research analyzed physical activity tracker data from 85,394 adults with an average age of 63, monitored through the UK Biobank over nearly six years. Researchers matched this data against new cancer diagnoses in over 2,600 participants. Unlike previous studies that relied on self-reported activity—which can lead to inaccuracies—this one used data from wearable devices, allowing for far more reliable measurements.
After researchers controlled for variables such as lifestyle habits, body mass index, and other existing health conditions, the results remained robust: participants with the highest levels of daily activity were 26% less likely to develop cancer compared to those with the lowest activity levels. The study’s lead author, a professor of biomedical informatics from Oxford Population Health, commented, “Whether it’s increasing daily steps, engaging in light activity, or incorporating moderate-to-vigorous exercise, any level of physical activity appears to contribute to lower cancer risk.” He further emphasized, “Our findings support and enhance current national and international physical activity guidelines, showing that people who often engage in simple low-intensity activities, such as walking, have a lower risk of developing cancer.”
A clinical professor of medicine at NYU Langone Health not involved in the study elaborated that the link between cancer and inflammation underscores why sedentary behavior is so problematic. “All kinds of activity, including walking, increases metabolic function and decreases inflammation,” he stated. This is in line with a growing body of research, such as large-scale reviews from the World Health Organization, which show that increasing physical activity is a cornerstone of non-communicable disease prevention (WHO).
In Thailand, these findings have far-reaching implications. Public health officials and hospital administrators note that while many Thais understand the value of exercise, there are cultural and logistical barriers that keep people from meeting minimum activity recommendations. Urban air pollution, hot weather, and concerns about road safety are widely cited as deterrents, as is increasing screen time among children and young adults. However, the Oxford study’s strong evidence that even light activities are protective against cancer may help health educators shape new approaches—focusing on integrating movement into daily life rather than only promoting structured exercise (Bangkok Post).
There is also important historical context for walking and daily movement in Thai society. Traditionally, walking has been central to daily life in rural communities, with activities such as visiting local markets, tending to rice fields, or participating in temple festivals. The modernization and rapid adoption of motorized transport have shifted this dynamic, but many older adults still prioritize walking and community engagement. Younger generations, however, are at risk of adopting more sedentary habits—making targeted public health promotions all the more urgent.
Looking ahead, experts anticipate that these research findings could inform more specific guidelines for physical activity, tailored to real-world conditions in Thailand’s cities and provinces. Local government initiatives—such as “car-free days,” community walking clubs, and city park expansions—could provide further opportunities for Thais to incorporate more steps in their daily routines. There is also room for innovation in wearable technology: as in the original study, popularization of inexpensive step counters or health apps might empower community members to track their daily activity and set attainable goals.
Of particular note is the study’s message for those who may feel unable to participate in “athletic” exercise due to age, disability, illness, or busy schedules. The clear takeaway is that every step counts. As the professor from Oxford explained, “Our research highlights the importance of all forms of movement.” Rather than viewing cancer prevention as requiring lengthy gym routines or expensive memberships, Thai individuals can now be confident that an extra walk through the market, some household chores, or a stroll during lunchtime all have measurable benefits for long-term health.
For Thai readers, there are several practical steps that can be taken starting today: try to add a short walk into your daily routine, set reminders to move around if you work at a desk, encourage older family members to take leisurely strolls, and look for local group activities that promote movement. Government programs could further boost success by making urban environments safer and more walkable—including shaded footpaths, better pedestrian signs, and improved air quality in cities. Even small policy changes could collectively lower the national cancer burden.
In summary, the latest Oxford research offers a powerful, attainable message: achieving 7,000–9,000 steps per day—through walking or daily chores—can significantly reduce cancer risk, even without strenuous exercise. As Thailand confronts the growing challenges of cancer and non-communicable diseases, revitalizing a culture of movement may be the simplest, most cost-effective prescription for better health and longevity.
Sources:
- AOL: Walking certain number of steps daily reduces cancer risk, Oxford study finds
- World Health Organization: Cancer
- Bangkok Post: Health and lifestyle
- [British Journal of Sports Medicine – original study]