Doug Richards, an associate professor of sport medicine at the University of Toronto’s Faculty of Kinesiology & Physical Education and former head physician for the Toronto Raptors, recently delivered a compelling keynote at U of T’s alumni reunion, exploring how everyday decisions shape not only how long we live—but how well.
Drawing on decades of clinical experience and research expertise, Richards examined the impact of physical activity, tobacco use, diet, alcohol, sleep and sedentary behaviour on both lifespan and quality of life. His talk challenged common myths and offered practical, evidence-based strategies for Canadians looking to take control of their health.
One of his central messages: the greatest gains come from modest steps. Transitioning from a sedentary lifestyle to just over an hour of walking per week can reduce mortality risk by 20%. While additional exercise still helps, the biggest leap in benefit happens early—and intensity matters less than consistency. He emphasized that regular, low-intensity movement is both safer and highly effective.
For older adults in particular, staying active pays huge dividends. Richards pointed to studies showing that women over 70 who average 7,500 steps a day reduce their risk of death by up to 70%. Resistance training—often underappreciated—was highlighted as a key factor in maintaining strength, mobility, and independence. Just one or two sessions a week can extend life expectancy and improve quality of life dramatically.
Yet physical activity alone isn’t enough. Richards warned that extended sitting—such as 40 hours a week—can increase mortality risk by 26%, even for people who exercise. He advocated for movement-friendly environments, including walking breaks, standing meetings and treadmill desks—something he’s personally adopted since 2014.
He also addressed other key lifestyle factors. Tobacco use remains the leading cause of preventable death in Canada, reducing life expectancy by five to ten years. Alcohol carries risk too, especially with heavy use. On the nutrition front, the evidence continues to point toward whole foods, plant-based eating, and smaller portions. Even small dietary changes can reduce mortality risk by 5%, regardless of activity levels. Sleep, often overlooked, is critical—less than 6.5 hours per night is associated with significantly higher death risk.
Richards encouraged attendees to focus not just on living longer but on living better. The goal, he explained, is to “square the curve”—maintain full physical and mental function late into life, then decline rapidly at the very end. That means avoiding years spent in frailty or cognitive decline. Staying strong and mobile increases the chance of remaining socially engaged, independent, and able to enjoy the things that matter—like dancing at your grandchild’s wedding.
Importantly, he emphasized that individual effort isn’t enough—we need supportive environments. Urban planning, workplace design, school systems and public policy all shape our ability to live healthily. Dr. Richards called for systemic change that encourages active living at every stage of life.
In closing, Richards offered a clear, empowering message: Move regularly—even small amounts. Sit less. Build strength. Avoid tobacco. Eat real food. Sleep enough. And if you're not sure where to start, seek guidance from a registered kinesiologist.
With inactivity and smoking still claiming tens of thousands of Canadian lives each year, the stakes are high—but the solutions are within reach. The path to a longer, better life starts with one step—and the time to take it is now.