Most Canadians think they walk enough. The data says otherwise. From daily step counts to winter barriers and the $3.9 billion cost of inactivity, here are the walking statistics that tell the real story of how Canada moves — and what it means for your health.
Key Takeaways
- Accelerometer-measured data show that just 46% of Canadian adults meet the weekly guideline of 150 minutes of moderate-to-vigorous physical activity.
- The average Canadian takes just 3,500–5,000 steps per day — well below the science-backed target of 7,000–8,000 steps for meaningful health outcomes.
- The 10,000-step goal originated in a 1965 Japanese marketing campaign, not in clinical research. The mortality benefit actually plateaus well before that number for most Canadians.
- Physical inactivity costs Canada $3.9 billion per year in direct healthcare expenditures — making walking one of the most cost-effective public health interventions available.
- Canadian adults average 9.3 hours of sedentary time per day, and Canadian winters make it even harder to build consistent walking habits outdoors.
- Walking significantly reduces symptoms of depression and anxiety — with effects comparable to other active interventions across 44 randomized controlled trials.
How Often Do Canadians Walk? Data and Statistics
Canada has no shortage of trails, sidewalks, and open spaces. But when you look at the numbers, the picture of how much Canadians actually walk is surprisingly flat.
1. The average Canadian takes 3,500–5,000 steps per day
According to pedometer and accelerometer research cited by Walkabout Nova Scotia, the average Canadian takes approximately 3,500 to 5,000 steps during normal daily activities. That's the baseline most of us operate at — before any intentional exercise.
2. About two-thirds of Canadians don't hit 10,000 steps per day
The Canadian Health Measures Survey found that most Canadian adults do not hit 10,000 steps per day, based on objective accelerometer tracking. This is a significant gap between what many Canadians believe they're doing and what the data shows.
3. Only one-third of Canadians hit 10,000 steps/day by objective measure
The same CHMS data, which uses accelerometers rather than self-report, found that only around one-third of Canadian adults achieved the widely cited 10,000-step daily target. This is one of the starkest illustrations of the gap between perception and reality.
4. 5.5% of Canadians walked to work in 2016
Statistics Canada's 2016 Census found that 5.5% of Canadian commuters walked to their workplace — nearly double the 2.9% rate in the United States. While Canada outperforms its southern neighbour, it still lags well behind northern European nations, where walking and cycling dominate urban commuting.
5. 42% of adults use active transportation at least once a week
According to Statistics Canada's 2022–24 Canadian Health Measures Survey, just over two in five Canadian adults reported using active ways — walking or cycling — to get to places at least once in the prior week.
6. In 2021, 41.7% of adults used active transportation
The Public Health Agency of Canada's PASS Indicators found that 41.7% of Canadian adults and 61.0% of youth reported using active modes such as walking or cycling to get to work, school, or other destinations in 2021. These figures reflect incidental daily movement behaviours, not recreational walking. Using active transportation is also associated with greater cardiorespiratory fitness over time.
What Are the Key Walking Trends in the Country?
Walking is having a cultural moment — but the data underneath the trend is more complicated than social media suggests.
7. Walking was the most common leisure-time physical activity among Canadian adults
Research published in the Canadian Public Health Association journal, based on data from 1994 to 2007, confirmed that walking for exercise was the single most popular leisure-time physical activity among Canadian adults aged 18–55, ahead of organized sports, swimming, and cycling. That hasn't changed — it remains Canada's default form of active recreation.
8. Outdoor walks surged during the COVID-19 pandemic
Strava data from 2020, cited by Human Kinetics Canada, showed outdoor walks increased by three times their pre-pandemic frequency. While some of that momentum has faded, it confirmed that walking is deeply accessible to Canadians when other options disappear.
9. Youth active transportation fell 14.7 percentage points post-COVID
One of the most alarming trends in the data: according to the PASS Indicators, the proportion of youth using active transportation (walking or cycling) dropped from 75.6% in 2018 to just 60.9% in 2021. That's a decline of nearly 15 percentage points in three years.
10. Active transportation growth in Canadian cities is slowing
Statistics Canada's 2016 Census data found that while cycling grew 87.9% in census metropolitan areas over 20 years and transit use grew 58.7%, the number of commuters walking to work grew by only 23.4% — slower than overall commuter growth. Walking is popular, but not gaining ground.
Which Population Groups Walk the Most
Walking patterns in Canada aren't uniform. Age, sex, and where you live all change the picture significantly for individuals across different life stages.
11. Women walk more than men in Canada
Consistent with findings from the Census and Canadian Community Health Survey data, walking is more common among women than men across Canadian data sources, while cycling skews male. Women of all ages are more likely to use walking as their primary form of active transportation and for leisure-time exercise.
12. Adults in highly walkable neighbourhoods are significantly more active
Statistics Canada's 2019 walkability infographic found that adults living in more walkable neighbourhoods were meaningfully more active than those in less walkable areas. The effect was much less pronounced among children, who tend to engage in more free play regardless of walkability.
13. The obesity rate was 50% lower in the most walkable neighbourhoods
The same Statistics Canada infographic found that adults aged 18–59 in the most walkable neighbourhoods had an obesity prevalence that was 50% lower than in the least walkable areas. Neighbourhood design is not just a planning issue — it's a health issue.
14. Older adults stand to gain the most from consistent walking
A 15-year follow-up of 1.8 million Canadians found that living in a highly walkable neighbourhood was associated with a 9% lower risk of cardiovascular mortality compared to the least walkable areas. The benefits were strongest among individuals in lower-income households and those in older age brackets, pointing to walkability as a social equity issue as much as a fitness one.
15. Suburban and rural Canadians accumulate fewer incidental steps
Walking to and from public transit is a major untracked source of daily steps for urban Canadians. Individuals in car-dependent suburbs and rural areas lose this built-in movement, making it harder to accumulate steps through incidental activities without deliberate effort.
Are Canadians Moving Enough? The Physical Activity Gap
There's a persistent and significant gap between how active Canadians think they are and what the data actually shows. Much of this comes down to how activity is measured.
16. Only 46% of Canadian adults meet physical activity guidelines by accelerometer
According to the 2022–24 Canadian Health Measures Survey — the most current, objectively measured national data — just 46% of adults met the recommended 150 minutes per week of moderate-to-vigorous activity. This figure has remained essentially unchanged since the 2018–19 cycle.
17. Self-reported surveys consistently overestimate activity levels
When Canadians self-report, the numbers look better — roughly 49% appear to meet guidelines. The gap between these two data sources reflects how easy it is to overestimate how much we actually move, and why accelerometer-based measures are now the standard for population health surveillance.
18. Canadian adults average 9.3 hours of sedentary time per day
The 2022–24 CHMS found that Canadian adults spent an average of 9.3 hours per day being sedentary — sitting, reclining, or lying down outside of sleep. Only 42% met the national guideline of no more than 9 hours of daily sedentary time.
19. Only 21% of Canadian youth aged 12–17 meet activity guidelines
Youth activity has dropped sharply. The same CHMS cycle found that only 21% of youth aged 12–17 met the 60-minute-per-day physical activity guideline — down from 36% in prior measurement cycles. Among teenage females, the number dropped to just 8%.
20. Men are less likely to meet sedentary behaviour guidelines than women
The CHMS found that only 35% of men met the sedentary behaviour guideline (no more than 9 hours/day), compared to 49% of women. This reverses the pattern for physical activity, where men are slightly more likely to meet exercise recommendations.
21. 75% of Canadians cite lack of time as their biggest exercise barrier
Ipsos research cited by AKFIT found that three-quarters of Canadians name lack of time as the number-one obstacle to regular exercise. Among common obstacles to physical activity, time pressure consistently ranks first — which makes low-barrier options like walking particularly valuable for the average person.
What Are the Health Benefits of Walking?
The evidence on walking's benefits for physical health and well-being is deep, well-replicated, and directly relevant to Canadians.
22. Walking reduces all-cause mortality risk
Evidence from multiple large prospective studies confirms that consistent walking helps reduce the risk of dying from any cause. According to a review published in PMC, even modest improvements in daily step counts produce measurable cardiovascular and longevity gains — and any increase from a sedentary baseline provides benefit.
23. Pace matters as much as duration
The National Walkers' Health Study found that each additional minute per mile in walking pace increased the risk of all-cause mortality by 1.8%. Walkers slower than a 24-minute mile had a 44.3% higher all-cause mortality risk — even if they were hitting the weekly 150-minute guideline. Pace is not just about fitness; it's about health outcomes.
24. Walking significantly reduces depression symptoms
A meta-analysis of 44 randomized controlled trials, published in JMIR Public Health, found that walking significantly reduced depressive symptoms across adult populations. The standardized mean difference was −0.591, a clinically meaningful effect. Notably, people who were already depressed showed the greatest benefit.
25. Walking is linked to a 42% lower likelihood of depression at 7,500 steps/day
A meta-analysis published in JAMA Network Open found that participants taking more than 7,500 steps per day had a 42% lower prevalence of depression compared to those taking fewer than 7,500. Benefits for mental well-being began appearing at just 5,000 steps per day, making even small increases in daily activities meaningful.
26. Walking 1.25 hours per week reduces depression risk by 18%
Even less than the full WHO activity recommendation may offer mental health benefits, with a cited meta-analysis linking 1.25 hours of brisk weekly activity to an 18% lower depression risk. Walking 2.5 hours per week was linked to a 25% lower risk.
27. Walking also significantly reduces anxiety symptoms
The same meta-analysis of 44 RCTs found walking significantly reduced anxiety symptoms (standardized mean difference of −0.446), with consistent results across different walking formats — indoor or outdoor, group or individual, short or long sessions.
28. Living in a walkable neighbourhood cuts cardiovascular mortality risk by 9%
A 15-year Canadian cohort study tracking 1.8 million Canadians found that living in a highly walkable area was associated with a 9% lower risk of cardiovascular mortality and a 3% lower risk of all non-accidental mortality, compared to the least walkable neighbourhoods.
29. Walking combined with resistance training is more effective than walking alone for bone health
Both Osteoporosis Canada and Mass General Brigham researchers agree: walking alone — even with a weighted vest — is insufficient to meaningfully improve bone mineral density in adults with low bone mass. High-impact activities and resistance training remain the gold standard for bone health.
What Does Physical Inactivity Cost
This is the section most articles skip. The cost of staying sedentary — and not engaging in regular physical activities — is staggering.
30. Physical inactivity costs Canada $3.9 billion per year
Physical inactivity is estimated to cost Canada $3.9 billion annually in direct healthcare spending, according to a report from the Canadian Fitness and Lifestyle Research Institute and Canadian Parks and Recreation Association. The Government of Canada has identified physical inactivity as a leading population health risk.
31. The sport, physical activity, and recreation sector contributes $37.2 billion to Canada's GDP
The same report found that the broader sport, physical activity, and recreation sector — including sports clubs, trails, parks, and facilities — contributes $37.2 billion annually to Canada's gross domestic product. The economic case for keeping the population active is not abstract — it's quantifiable.
32. Even modest reductions in inactivity could produce substantial cost savings
A landmark study published in the Canadian Medical Association Journal found that even a 10% reduction in inactivity across the population could produce significant savings in direct healthcare costs. The Government of Canada has cited this research in support of national physical activity promotion. Walking is cheap. Chronic diseases are not.
How Much Walking Is Actually Enough?
Science has moved well past the 10,000-step rule. Here's what the research actually says.
33. The 10,000-step goal came from a 1965 marketing campaign
As CBC Radio and the McGill Office for Science and Society have both reported, the 10,000-step target originated with a Japanese company called Yamasa Toki, which released one of the first wearable pedometers in 1965 after the Tokyo Olympics. They named it the "Manpo-kei" — meaning "10,000-step meter." There was no clinical trial behind the number.
34. Mortality benefits plateau at 6,000–8,000 steps for adults over 60
A meta-analysis covering 15 international cohorts found that, among adults 60 and older, the drop in mortality risk appeared to level off at roughly 6,000–8,000 steps per day. Additional steps beyond this range showed diminishing returns for longevity in this age group.
35. For those under 60, the plateau is 8,000–10,000 steps
The same meta-analysis found that for younger age groups, the mortality benefit curve continued up to approximately 8,000–10,000 steps per day. So 10,000 remains a reasonable target for younger individuals — but for older Canadians, a lower goal captures most of the benefit.
36. 7,000 steps/day is associated with clinically meaningful health improvements
The July 2025 Lancet Public Health review found that 7,000 steps per day was associated with clinically meaningful improvements in health and could serve as a practical daily step goal for many adults. Canada's guidelines (150 min/week MVPA) translate to roughly 8,000 steps/day as a practical floor.
37. Any increase from a sedentary baseline produces a benefit
Multiple studies confirm that sedentary adults who add even a small amount of daily walking see improvements in health markers — blood pressure, blood sugar, and mood. The greatest gains come from the least active people, not from pushing already-active walkers to add more steps.
What Role Does Infrastructure and Access Play in Walking
Where you live in Canada shapes how much you move — often more than motivation or intention. Infrastructure and access to safe walking environments create the opportunity for daily physical activity that no amount of willpower can replicate.
38. Vancouver has the highest active transportation share among Canada's major cities
Statistics Canada's Census data confirmed that among Canada's three largest metro areas, Vancouver had the highest proportion of commuters using active transportation (walking or cycling). Dense urban design, mild climate, and investment in pedestrian infrastructure all contribute.
39. 87.4% of Canadian adults report access to nearby recreational facilities like walking trails and bike paths
The PASS Indicators found that 87.4% of adults and 90% of youth reported having several free or low-cost recreational facilities — parks, walking trails, bike paths, recreation centres — within easy reach of home. Access is high; the barrier is actually taking the opportunity to use them consistently.
40. Canadian winters suppress walking for 5+ months in most provinces
This is one of the most uniquely Canadian barriers to consistent participation in daily physical activities. Ice on sidewalks creates real fall risks — the Canada Safety Council warns that a single bad fall can lead to chronic pain, loss of independence, and a lasting fear of outdoor activity. For many people across Canada, cold temperatures, limited daylight, and icy conditions make consistent outdoor walking unrealistic from November through March.
That's where indoor cardio equipment makes the difference. A treadmill from Fitness Avenue removes every weather-related barrier — no ice, no darkness, no layering. For Canadians in Barrie, London, Longueuil, and beyond, in-store pickup is available and usually ready in 24 hours. For everyone else, next-business-day shipping means the solution arrives fast.
For those dealing with joint issues that make walking uncomfortable, an elliptical machine delivers the same cardiovascular benefits with significantly less impact on knees and hips — making it a strong alternative for older adults or those in recovery.
FAQs
Does walking count as moderate-intensity exercise?
Yes — when done briskly. Walking at a pace that raises your heart rate and makes conversation slightly harder qualifies as moderate-intensity exercise under Canada's 24-Hour Movement Guidelines. A brisk walk at roughly 5–6 km/h is generally sufficient to meet the moderate-intensity threshold, although the exact distance covered will vary by pace, terrain, and fitness level.
Casual strolling at a slow pace does not count toward the 150-minute weekly guideline, which is why pace matters as much as duration. As a simple example, walking with enough effort that you can still talk but not comfortably sing is usually a good reference point.
Can walking reduce the risk of heart disease?
Yes, and the evidence is strong. A Canadian cohort study tracking 1.8 million adults found that living in a highly walkable neighbourhood — and therefore walking more — was associated with a 9% lower risk of cardiovascular mortality and death from heart-related causes. A broader review in PMC confirmed that even small increases in daily walking are associated with measurable improvements in cardiovascular risk factors, including blood pressure and lipid profiles.
These indicators are often used to assess long-term heart health, although individual risk should be calculated using accurate medical data and a proper clinical framework.
Is walking enough exercise on its own?
It depends on your goals. For cardiovascular health, mental well-being, and basic longevity, consistent brisk walking is genuinely effective. For bone density, muscle growth, and changes in body composition, walking alone — even with a weighted vest — is not sufficient. Osteoporosis Canada is clear that resistance training and high-impact activities are often prescribed or recommended as the gold standard for bone health. Walking works best as a foundation, not a complete program. Its success depends on consistency, progression, and the quality of the overall routine that is developed around it.
How do Canadian winters affect walking habits?
Significantly. Ice, cold temperatures, and limited daylight make outdoor walking difficult or dangerous for roughly five to six months in most Canadian provinces. The Canada Safety Council documents the serious fall risks associated with icy conditions, particularly for older adults. These winter characteristics can make even well-developed walking habits feel broken once the weather changes. This is one reason home cardio equipment — specifically treadmills — is particularly valuable in Canada. It provides a weather-proof alternative that keeps walking habits intact year-round, without the safety risks.
In Summary
Canadians move — but not nearly as much as they think. The average person takes roughly 3,500–5,000 steps per day, falls well short of the science-backed 7,000-step target, and spends 9.3 hours per day in sedentary behaviour. Inactivity costs the country $3.9 billion annually. And for five or more months of the year, winter makes it harder for individuals to build and maintain consistent outdoor habits. The Government of Canada has made physical activities a public health priority — and the data shows why.
The good news: any increase from a sedentary baseline produces real benefits. You don't need 10,000 steps — that number was invented to sell pedometers. Start where you are, add steps gradually, and solve the winter problem before it derails your progress. For some people, that means walking with friends, choosing routes with better lighting and the presence of other people, using indoor playgrounds or community spaces when possible, or planning a treadmill visit at home when outdoor conditions are poor. There is real hope in starting small, especially when the goal is long-term development rather than perfection.
Browse our cardio equipment collection page to find the right indoor solution for your space and budget. Our fitness services and product guidance can help you choose equipment that fits your goals. And when motivation drops, remember there is no escape key for consistency — but there are easier systems that make staying active more realistic.
