Without needing complicated measures, a very simple morning habit – walking outdoors – can provide long-term benefits in reducing the risk of cancer.
According to the World Health Organization (WHO), maintaining regular physical activity is one of the most important ways to prevent many types of cancer, especially breast and colorectal cancer. Just about 30 minutes of exercise a day can begin to yield noticeable benefits.
Why is morning walking effective?
Firstly, walking helps activate metabolism right from the start of the day. This activity supports weight control and reduces fat accumulation – a factor closely linked to cancer risk.
Secondly, gentle exercise helps reduce low-grade chronic inflammation . This is a silent condition but is considered the foundation of many chronic diseases, including cancer.
Thirdly, natural morning light helps regulate circadian rhythms , thereby improving sleep quality and balancing hormones—a crucial factor for the immune system.
Walking helps activate metabolism right from the start of the day. This activity supports weight control and reduces fat accumulation – a factor closely linked to cancer risk. Photo: PH created from GM
According to the American Cancer Society, people who maintain an active lifestyle have a significantly lower risk of developing certain types of cancer compared to those who are less active.
Professor Edward Giovannucci of the Harvard School of Public Health (USA) stated that regular physical activity not only helps control weight but also directly impacts hormones, insulin, and inflammation—mechanisms linked to cancer.
Meanwhile, oncologist David Agus of the University of Southern California, USA, emphasizes that small but sustained changes, such as walking every day, can make a big difference in reducing the risk of chronic diseases, including cancer.
It doesn't need to be much, just consistent
The important thing isn't intense exercise, but consistency every day . A 20-30 minute walk at a moderate pace, combined with deep breathing, is enough to provide benefits.
Preventing cancer doesn't always require major changes. Sometimes, just a small habit like a morning walk can be an effective preventative measure if maintained over the long term.
What walking speed is most effective for disease prevention?
- Recommended speed: approximately 5-6 km/hour (walking at a moderate pace, still able to speak but with slightly increased breathing).
- Signs indicating the correct intensity: Heart rate is faster than normal, breathing is slightly rapid but not breathless.
- Duration: 20-30 minutes per session, at least 5 days a week.
- Walking slowly is more effective: It helps improve cardiovascular health, control weight, and reduce the risk of chronic diseases.
According to WHO recommendations, moderate physical activity such as brisk walking is sufficient to provide noticeable health benefits if done regularly.