Also worth noting: Because the benefits levelled off beyond about 9,000 steps, there’s no need to panic about hitting very high step counts—especially if that feels unrealistic. The message: Start where you are, aim for 7,000 steps or more, and focus on consistency.

Tips for putting this into practice

Aim for at least 7,000 steps/day as a realistic target; 9,000 is better if you can manage it.

Break walking into manageable chunks: a brisk 10-minute walk after meals, take the stairs, park further away, go for a stroll during phone calls.

Replace long periods of sitting with short bursts of movement. Even light activity counts.

Don’t worry overly about pace—it’s the steps that count more than speed.

Use a step-tracker or smartphone app to monitor your progress and stay motivated.

If you currently average much less than 5,000 steps, increase gradually rather than forcing a big jump all at once.

Walking isn’t just good for your fitness or your heart—it also appears to offer real protection against several types of cancer. By making moderate, manageable increases in your everyday movement, you could cut your risk meaningfully. The study’s message is clear: Move more. Sit less. Your steps matter.