We’ve all heard the golden rule: 10,000 steps a day keeps the doctor away. But a new global study, published in The Lancet Public Health, is challenging that long-standing belief—offering more realistic, science-backed insights that could transform how Canadians think about daily movement.
According to researchers, walking just 7,000 steps a day is enough to significantly reduce the risk of major chronic diseases, including:
- Heart disease (↓25%)
- Cancer (↓6%)
- Dementia (↓38%)
- Depression (↓22%)
Canadian Perspective:
In a country where nearly 1 in 2 adults live with at least one chronic condition, even modest increases in daily movement could yield significant public health benefits. For many Canadians—especially seniors or those living in rural or urban apartment settings—7,000 steps offers a more accessible target than the oft-quoted 10,000.
Where Did 10,000 Steps Come From?
Surprisingly, the 10,000-step goal wasn’t born from medical research, but a 1960s Japanese pedometer marketing campaign. While fitness apps and trackers still push this number, it’s not rooted in science.
Steps for Health: What the Science Says
The researchers studied over 160,000 adults worldwide and found the following:
- Even a modest goal of 4,000 steps/day showed better outcomes than only 2,000.
- Benefits plateau around 7,000 steps/day for most conditions.
- For heart health, more steps may provide additional benefit.
Practical Takeaways for Canadians:
- Use your phone or smartwatch to track your steps—it’s more motivating than guessing.
- Choose active transport—walk to the pharmacy, take stairs, park further from the store.
- Break it up—even short bursts of walking throughout the day add up.
- Don’t stress over 10,000 steps—do what’s manageable for your lifestyle and health.
For older adults or those with heart disease, arthritis, or chronic lung conditions, even light household chores or gardening contribute to better health.
At Centrum Pharmacy, we’re committed to helping you live a longer, more active life. Our pharmacists are always here to offer personalized advice to support your mobility, heart health, and chronic condition management.
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Disclaimer: The medical information on this site is provided as an information resource only and is not to be used or relied on for any diagnostic or treatment purposes. This information does not substitute for professional diagnosis and treatment. Please do not initiate, modify, or discontinue any treatment, medication, or supplement solely based on this information. Always seek the advice of your healthcare provider first. Full Disclaimer.
