Walking brings a slew of health benefits, and hitting 10,000 steps a day has long been lauded as the cornerstone of a healthy lifestyle. But if you’re struggling to stack up your step count, don’t be deterred. There’s mounting evidence to suggest a less lofty number will still deliver remarkable perks. And, as the newest findings show, reduced cancer risk is one of the most significant.

Scientists in the UK have spent over six years studying the activity and health metrics of 85,000 people wearing activity trackers. They found the more steps you take each day, the lower your chances of developing up to 13 different types of cancer (including breast, colon, lung, liver, kidney, bladder, rectal, endometrial, esophageal, gastric, myeloid leukemia, myeloma, plus head and neck cancers).

7,000 steps per day was linked to an 11% lower risk of developing cancer. At 9,000 steps, the risk dropped by 16%.

Earlier research highlights how heart health benefits kick in when you do 5,000 daily steps. The cancer-curbing benefits are also sparked at the 5,000 step mark. Ramping it up to 7,000 steps per day was linked to an 11% lower risk of developing cancer. At 9,000 steps, the risk dropped 16%.

The significant reduction in cancer risk remained when adjustments for BMI, smoking and other lifestyle factors were made – highlighting that the effect can confidently be pinned on physical activity.

Sure, 10,000 is the default daily step goal for most smart devices. However, there’s currently scant evidence to show whether 10,000 is indeed the gold standard.

The best bet is to find your own sweet spot, keeping these points in mind:

The most recent study found faster walking was initially associated with lower cancer risk, yet the total number of steps is more important than how fast you move.

Amanda Paluch led an analysis of 15 studies exploring the steps of 47,471 adults. She says the most important thing is to set a pace you enjoy. “Whether power walking or [taking] a more leisurely stroll – both are beneficial for our health. Complete your walk however you most enjoy doing it – even break it up into several shorter bouts throughout the day to keep you coming back to do it again the next day.”

So tread lightly if you wish, or march with purpose for miles on end. If you’re putting your best foot forward, missed steps aren’t a misstep for all the health benefits you need.

Walking and running are not the only way forward. Replacing sitting time with any movement will help you reduce the risks of inactivity.

Some upbeat workouts with lots of steps or movement are a great way to accumulate a large portion of your daily step goal – while also improving your fitness, athleticism and strength.