We’ve all heard that walking 10,000 steps a day is the gold standard for good health. But for many Canadians, especially those juggling work, family, or mobility challenges, that number can feel overwhelming or unrealistic. Fortunately, new research suggests that you don’t need to hit 10,000 steps a day to reap major health benefits—in fact, 7,000 steps might be the sweet spot.

7,000 Steps May Be Enough for Big Gains

According to a major meta-analysis published in The Lancet Public Health, adults who walk at least 7,000 steps per day significantly reduce their risk of chronic illnesses and early death:

• 47% lower risk of death from all causes
• 25% lower risk of cardiovascular disease
• 38% lower risk of dementia

These findings came from analyzing 31 studies and confirm that movement matters—especially when it comes to preventing conditions like type 2 diabetes, cancer, depression, and cognitive decline.

So Where Did the 10,000 Steps Myth Come From?

Interestingly, the popular 10,000-step goal isn’t based on medical research. It began as a marketing campaign in Japan in the 1960s for a pedometer called the Manpo-kei, which means “10,000 steps meter.” While walking more is generally good, experts caution against fixating on arbitrary numbers.

Dr. Melody Ding, lead author of the study and professor of public health at the University of Sydney, emphasizes that walking more than 7,000 steps does no harm—and could add extra benefits—but you don’t need to reach 10,000 to make meaningful health improvements.

Walking Is Great—But It’s Not the Only Way to Move

Wearing a step counter is a simple, objective way to measure activity, but it’s not the only option. Any form of physical movement that engages your muscles counts:

• Dancing, gardening, or playing sports
• Chair exercises or hand cycling (for those with mobility issues)
• Short walks during work hours
• Taking stairs instead of elevators
• Getting off the bus or subway a stop early

The key is to build in movement throughout your day, even in small amounts. According to cardiologist Dr. Sean Heffron of NYU Langone Health, physical activity improves blood pressure, cholesterol, insulin sensitivity, cognitive function, and even inflammation—largely thanks to muscle-released chemicals called exerkines.

Start Where You Are—and Work Up

If you’re starting from a mostly sedentary lifestyle, 7,000 steps may still sound daunting. But remember, the biggest health boost comes from doing something rather than nothing. Even walking 4,000 steps per day—roughly 30–40 minutes of movement—offers meaningful improvements.

The bottom line? Don’t be discouraged by the 10,000-step myth. Move in ways you enjoy. Every extra step counts. Whether it’s walking the dog, dancing to music, or pulling weeds in the garden, it’s all part of a healthier lifestyle.

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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.