Why 7,000–9,000 Steps a Day Matter: A Smarter Path to Cancer Exercise Prevention and Recovery
Aug 18, 2025When it comes to reducing cancer risk and supporting recovery, more steps don't always mean better health. The real power lies in consistent, attainable movement, starting with as little as 7,000 steps a day (1).
A Healthier Path Starts with What You Can Do
In the world of exercise and cancer care, goals can often feel out of reach, especially for those coping with fatigue, treatment side effects, or adjusting to survivorship. However, new research delivers an empowering message: you don’t need intense workouts or high-mileage days to make a meaningful difference (1, 2).
Studies now show that walking 7,000 to 9,000 steps a day—through gentle movement, daily activities, and short walks—can significantly lower cancer risk and support long-term health (1).
The Science Behind the Steps
A major UK study tracked over 85,000 adults using wearable activity monitors over six years. The findings were associated with a substantial reduction in cancer risk: about 11% at 7,000 steps compared to those taking only 5,000 steps daily, and 16% lower at 9,000 steps, with minimal added benefit beyond this point (1).
|
Steps per Day |
Relative Cancer Risk vs. 5,000 steps/day |
|
5,000 (Baseline) |
Reference |
|
7,000 |
~ 11% Lower Risk |
|
9,000 |
~ 16% Lower Risk |
|
> 9,000 |
Plateau in Benefit |
Research shows that consistent daily waking significantly reduces the risk across 13 major cancer types, including breast, colorectal, and lung cancer (2).
It’s not about walking faster; it’s about walking more. Once total daily steps were considered, walking speed didn’t significantly affect cancer risk. Everyday activities like leisure walking and household chores were just as beneficial as brisk exercise (2).
A separate meta-analysis found that the most active group experienced a 26% overall reduction in developing cancer through biological mechanisms, including lowering systemic inflammation, improving insulin sensitivity, boosting immune surveillance, and Modulating levels of hormones like estrogen (3,4).
It’s not about Intensity, it’s about consistently moving more, in ways that fit into daily life (3).
“Maya, a 58-year-old breast cancer survivor, found traditional fitness goals intimidating. She started with just 3,000 steps a day, focusing on short walks with her dog. Within six weeks, she had reached 8,000 steps and noticed a decrease in fatigue, improved sleep, and increased confidence. Movement didn’t feel like a chore; it became part of her life”.
Maya’s experience is a reminder that progress starts with possibility, not pressure.
Practical Applications in Cancer Exercise & Rehab Settings (2,5,6)
Set Smart, Sustainable Step Goal
- Start low & Build Gradually
Begin with a realistic target (e.g., 5,000 steps/day) and increase gradually over the weeks.
- Aim for impact
Target 7,000 steps/day as a baseline goal, progressing toward 9,000 steps/day for additional benefits as supported by recent evidence.
- Track Progress
Encourage the use of fitness apps or pedometers for motivation and objective monitoring.
- Incorporate Steps into Daily Life:
- Walk during phone calls
- Park farther away from the entrances
- Take a 10-minute walk after meals
- Choose stairs over elevators
Key Point: Intensity isn’t essential; Frequency and consistency matter more than speed.
Rethink What Counts as Exercise
- Embrace the "All Movement Counts" mindset by shifting from “formal workouts” to total daily activity.
- Everyday tasks, like household chores, gentle strolls, and even light activity around the kitchen, help reach the step goals.
- This approach aligns with the American Cancer Society (ACS) guidelines, emphasizing accumulated activity throughout the day.
Integrate Step Goals into Cancer Rehab Programs
- Apply step count strategies for rehabilitation protocols addressing fatigue management, lymphedema, emotional well-being, and survivorship planning.
- Use daily step target as both motivational tools and measurable outcomes to personalize rehab plans.
This practical, evidence-based approach is best delivered by a CETI OncoVieTM Cancer Exercise Specialist (CES), who is specially trained to personalize movement for recovery, survivorship, and long-term well-being. Whether you're a healthcare professional looking to upskill or a patient seeking safe, expert-guided support, CETI offers the gold standard in cancer exercise care.
About the Author
Dr. Marie-Antoinette Mhawej, DPT, CES, CLT-LANA
Cancer Physiotherapist & Cancer Exercise Specialist
Dr. Marie-Antoinette Mhawej is a Doctor of Physical Therapy with extensive clinical, academic, and research experience across Canada and Lebanon. She specializes in women’s health, with advanced expertise in breast cancer rehabilitation, pelvic floor therapy, prenatal and postnatal fitness, and therapeutic yoga.
She is a licensed member of both the Ordre professionnel de la physiothérapie du Québec (OPPQ) and the Ordre des physiothérapeutes du Liban (OPTL). Dr. Mhawej has taught at the University of Montreal, contributed to clinical research, and remains active in continuing education and international conferences.
Her educational background includes:
- Doctor of Physical Therapy (DPT), University of Montana, USA (2023)
- Certificate in Rehabilitation Administration, University of Montana, USA (2023)
- Qualification Program in Physiotherapy (QPP), University of Montreal, Canada (2016)
- Master of Science in Physiotherapy (MSc PT), Lebanese German University, Lebanon (2011)
- Bachelor of Physiotherapy, Lebanese German University, Lebanon (2008)
Dr. Mhawej is the founder of PadmarYoga (2021) and Cancer Physiotherapy (2023), two integrative initiatives designed to empower women at every stage of recovery, as well as offering evidence-based cancer rehabilitation to help patients restore function, confidence, and quality of life.
Reference:
- Dempsey, P. C., Biddle, S. J. H., Buman, M. P., Chastin, S., Ekelund, U., Friedenreich, C. M., Katzmarzyk, P. T., Leitzmann, M. F., Stamatakis, E., van der Ploeg, H. P., Willumsen, J., & Bull, F. (2020). New global guidelines on sedentary behaviour and health for adults: Broadening the behavioural targets. International Journal of Behavioral Nutrition and Physical Activity, 17(1), 151. https://doi.org/10.1186/s12966-020-01044-0
- Shreves, A. H., Small, S. R., Walmsley, R., Chan, S., Saint-Maurice, P. F., Moore, S. C., Papier, K., Gaitskell, K., Travis, R. C., Matthews, C. E., & Doherty, A. (2025). Amount and intensity of daily total physical activity, step count and risk of incident cancer in the UK Biobank. British Journal of Sports Medicine, 59(12), 839–847. https://doi.org/10.1136/bjsports-2024-109360
- Moore, S. C., Lee, I. M., Weiderpass, E., Campbell, P. T., Sampson, J. N., Kitahara, C. M., Keadle, S. K., Arem, H., Berrington de Gonzalez, A., Hartge, P., Adami, H. O., Blair, C. K., Borch, K. B., Boyd, E., Check, D. P., Fournier, A., Freedman, N. D., Gunter, M., Johannson, M., Khaw, K. T., Linet, M. S., Orsini, N., Park, Y., Riboli, E., Robien, K., Schairer, C., Sesso, H., Spriggs, M., Van Dusen, R., Wolk, A., Matthews, C. E., & Patel, A. V. (2016). Association of leisure-time physical activity with risk of 26 types of cancer in 1.44 million adults. JAMA Internal Medicine, 176(6), 816–825. https://doi.org/10.1001/jamainternmed.2016.1548
- McTiernan, A. (2008). Mechanisms linking physical activity with cancer. Nature Reviews Cancer, 8(3), 205–211. https://doi.org/10.1038/nrc2325
- Campbell, K. L., Winters-Stone, K. M., Wiskemann, J., May, A. M., Schwartz, A. L., Courneya, K. S., Zucker, D. S., Matthews, C. E., Ligibel, J. A., Gerber, L. H., Morris, G. S., Patel, A. V., Hue, T. F., Perna, F. M., & Schmitz, K. H. (2019). Exercise guidelines for cancer survivors: Consensus statement from international multidisciplinary roundtable. Medicine & Science in Sports & Exercise, 51(11), 2375–2390. https://doi.org/10.1249/MSS.0000000000002116
American Cancer Society. (2022). Physical activity and the prevention of cancer. https://www.cancer.org/content/dam/cancer-org/research/cancer-facts-and-statistics/physical-activity-and-the-prevention-of-cancer.pdf
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