The 10,000-step myth has been debunked by science, but moving more remains essential when taking GLP-1 agonists. Discover evidence-based physical activity goals and how to integrate movement into your daily life with tirzepatide.
The 10,000-step myth: commercial origin
The figure of 10,000 steps dates back to 1965 and the launch of the Japanese pedometer ‘manpo-kei’. This round number had no scientific basis; it was chosen for its marketing appeal. For 50 years, this myth made millions of people feel guilty for not reaching this arbitrary target. Science has finally clarified the true thresholds for health benefits.
What science actually says
The largest study on the subject (Lancet, 2022, 78,500 participants) shows that health benefits begin at 4,000 steps per day and plateau around 8,000-10,000 steps. More importantly, intensity (cadence > 100 steps/min for 30 minutes) matters as much as total volume. An individual taking 6,000 steps, including 3,000 at a brisk pace, has better health indicators than an individual taking 10,000 steps at a slow pace.
For patients on GLP-1 agonists, a cohort study published in Diabetes Care (2024) shows that each additional 1,000 steps is associated with an additional weight loss of 0.3 kg over 6 months and an improvement in HbA1c by 0.1 point.
The reality for obese and sedentary patients
A sedentary adult in France takes an average of 3,000 to 5,000 steps per day. An obese patient often takes fewer than 3,000 due to joint pain, shortness of breath, and fatigue. Demanding 10,000 steps right away is unrealistic and demotivating. A progressive and personalized approach is much more effective.
- Minimum goal: +2,000 steps compared to your baseline. This is the minimum benefit threshold proven by research
- Recommended goal: 6,000-8,000 steps/day. Optimal benefit zone for patients on GLP-1
- Ambitious goal: 10,000+ steps/day. Marginal but psychologically rewarding additional benefits
Alternatives to steps: NEAT (Non-Exercise Activity Thermogenesis)
NEAT represents all calories burned by non-sporting activities: cooking, cleaning, gardening, taking the stairs, parking further away, standing up every hour. NEAT can account for 300 to 800 kcal/day and plays a major role in total energy expenditure.
- Stand up every hour at work to walk for 2-3 minutes (set an alarm)
- Always take the stairs instead of the elevator (up to the 4th floor)
- Walk to the store for small daily purchases
- Talk on the phone while walking: an hour of standing calls burns 100 kcal more than sitting
- Adopt a standing desk or alternate sitting/standing throughout the day
Measuring and celebrating small victories
Using a pedometer (smartphone or connected watch) is recommended to objectively track progress. The MounjaGO app integrates physical activity tracking with treatment tracking for a comprehensive view. Celebrate each milestone reached: going from 3,000 to 5,000 steps is as important a victory as reaching 10,000.
The ‘micro-goals’ technique works better than ambitious goals: instead of aiming for 10,000 steps, set a goal of taking three 10-minute walks during the day (morning, noon, evening). This represents approximately 3,000 additional steps without feeling strenuous.
Track your progress with the MounjaGO app.
FAQ
Are 10,000 steps a day a myth?
The 10,000-step figure is of commercial, not scientific, origin. Research shows that maximum benefits are achieved from 8,000 steps, and that intensity (30 min brisk walking) matters as much as total volume.
How many steps are enough on GLP-1?
The minimum goal is to add 2,000 steps to your current level. The optimal goal is 6,000-8,000 steps/day. Each additional 1,000 steps is associated with an additional 0.3 kg of weight loss over 6 months with tirzepatide.
What if I can’t reach 10,000 steps?
Don’t panic, it’s not necessary. Focus on gradual increases and NEAT (daily activities). 6,000 steps + 30 min of brisk walking produce better results than 10,000 slow steps.