Key takeaways
- Being physically active is one of the best ways to reduce cancer risk, and walking is a safe way to do this
- Walking is a moderate and low-impact form of exercise that builds cardiovascular and respiratory fitness
- A brisk walk 5 days a week, for 30 minutes is recommended
- Walking has added benefits for mental and social wellbeing, is affordable and has a low risk of injury
There is strong evidence that higher levels of physical activity are linked to lower risk of several types of cancer, including bladder, breast and colon cancer. Exercise reduces inflammation, supports the immune system and regulates levels of hormones that, in excess, are linked to cancer development. Where people often get confused is thinking that they need to be doing intense exercise or working out in a gym for their physical activity to count. This isn’t true. Walking regularly is one of the best exercises for reducing cancer risk, and also has benefits for psychological wellbeing.
In this article, Perci’s Clinical Exercise Coach, Nick Michell, explains how walking can help someone reduce their risk of developing cancer, and what a supportive walking routine might look like.
Why is physical activity important for reducing cancer risk?
The World Cancer Research Fund has created guidelines to help people understand how to reduce their cancer risk. One of these is to be physically active as part of everyday life – to walk more and sit less. Physical activity helps us avoid weight gain in later life, which is a risk factor for cancer.
There is strong evidence that physical activity protects against cancers of the colon, breast and endometrium, and that it helps prevent excess weight gain.
World Cancer Research Fund
Guidelines state that we should all aim for 150 minutes a week of moderate activity. That’s defined as something you can maintain while having a conversation, and can be extended as your fitness improves. Walking is a great way to meet this threshold.
Our bodies were designed to move regularly but you don’t have to go to the gym to have an active lifestyle. Being consistent with activity on a daily basis can be more effective than irregular gym visits.
Nick Michell, Clinical Exercise Coach
Why is walking a safe way to stay physically active?
Walking is known to have many health benefits, including cardiovascular and respiratory fitness, as well as several additional benefits:
It’s affordable
No gym membership required. All you need is comfortable clothing and a supportive pair of shoes.
It can help with sleep
Walking and fresh air can help improve sleep quality.
It can improve mental health
Clinical studies have shown that walking outside in nature can be a powerful tool to help lift your mood, as well as boost the immune system, lower blood pressure and reduce feelings of anxiety and depression.
It has a low risk of injury
When compared to some other forms of exercise, walking is relatively risk free.
It can be sociable
Walking is one of the easiest forms of physical activity to do with friends, family or an organised group.
You’re in control
Walking is a completely personal type of exercise. You can choose everything from the route, to the speed and distance.
How to build walking into your routine
Start small and build up gradually as you feel able to. Aim for consistency, walking little and often to stay active. Once you are walking as part of your routine, you can introduce challenges. For example, taking a route with a hill, trying different styles of walking or increasing your distance.
While we have ensured that every article is medically reviewed and approved, information presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you have any questions or concerns, please talk to one of our healthcare professionals or your primary healthcare team.
References:
‘Be physically active,’ WCRF, accessed April 2024, https://www.wcrf.org/diet-activity-and-cancer/cancer-prevention-recommendations/be-physically-active/