Do steps still matter if I’m on weight loss drugs

Rachael Busby | Last update: 22nd June 2025

Where did the 10,000 steps goal come from?

Interestingly, the 10,000 steps target wasn’t based on medical research at all — it began as part of a clever marketing campaign.

Back in 1964, around the time of the Tokyo Olympics, Japanese researcher Dr Yoshiro Hatano developed a pedometer called the manpo-kei, meaning “10,000 steps meter”. The choice of the number wasn’t scientific — it was inspired by the Japanese character for 10,000 (万), which looks a bit like a person walking. It was memorable, visual, and effective — and the campaign took off.

Since then, the idea of 10,000 steps has gained a foothold in popular culture and is now widely included in fitness apps and activity trackers around the world.

What are the actual benefits of walking 10,000 steps?

Even though the number originated from a marketing campaign, walking regularly — including 10,000 steps a day — can bring real health benefits. These include:

• Better heart health and circulation
• Increased cardiovascular fitness
• Improved muscle endurance
• Reduced stress and better mood

There’s also a strong mental health connection. Taking regular walks can help clear your head, ease anxiety and lift your mood — something many SlimrChat members tell us is one of the most unexpected positives of being more active.

That said, it’s important to recognise that 10,000 is not a magic number for everyone. The ideal amount of movement will vary depending on your age, fitness level, and lifestyle. Some people might see results from walking fewer steps, others may naturally go beyond 10,000 without even trying.

The key? Find a daily movement level that works for you — and stick with it.

Do steps matter if I’m on weight loss drugs?

Walking is a fantastic low-impact way to burn calories, and yes, it can support weight loss. But how much it helps depends on a few key factors.

On average, walking 10,000 steps can burn around 400 to 500 calories, but that number varies based on:

• Your weight (heavier people burn more)

• Your pace (faster walking = more calories)

• The terrain (hills or uneven paths work you harder)

• Your fitness level (fitter bodies move more efficiently)

• Your metabolism (some people burn more than others)

So while walking 10,000 steps a day can support weight loss, it only works if you’re also in a calorie deficit — meaning you burn more than you eat. Walking alone won’t offset a consistently high-calorie diet.

That’s why pairing walking with a nutritious diet that includes whole foods, plenty of veg, lean protein and healthy fats is so effective. Together, they can make a big impact on your weight loss progress — and your overall health.

How far is 10,000 steps — and how long does it take?

10,000 steps is roughly the equivalent of:

• Five miles

• Or around eight kilometres

The actual distance will depend on your stride length and pace, but most people can expect to walk for about 1 hour and 40 minutes to hit the 10,000 mark in one go.

That might sound like a lot, but you don’t need to do it all at once. Many people hit their steps gradually throughout the day — walking to the shops, pacing on phone calls, or getting in a few brisk walks before and after work.

What if I can’t hit 10,000 steps a day?

Let’s be honest — some days are just busier than others. If you’re not reaching 10,000 steps a day, don’t stress. Movement isn’t all or nothing.

Try breaking your step count into smaller, more achievable goals — even a few hundred more each day can add up. A fitness tracker or step-counting app can be a great motivator, helping you set goals, track your progress, and see your wins build over time.

Also remember: walking isn’t the only option. If you enjoy other forms of movement, aim to meet the general exercise guidelines instead:

• 150 minutes of moderate-intensity activity per week (like walking, cycling, gardening or swimming), or

• 75 minutes of vigorous activity per week (like running, spinning or HIIT)

These can be spread out across the week in 10-minute blocks or longer. And if you’re already meeting these, going beyond them — up to 300 minutes moderate or 150 minutes vigorous — can bring even more health benefits.

The bottom line

The 10,000-step goal started as a marketing idea, but it’s stuck around for good reason. It’s a clear, simple target that encourages daily movement, and for many people, it works.

But it’s not the only way to stay fit or lose weight.

Whether you’re walking 4,000 steps or 14,000, it’s your consistency and intention that matter most. Movement should feel doable and flexible, not like pressure or punishment.

So if 10,000 steps a day helps you stay active and accountable, brilliant. If it doesn’t, just focus on moving more in ways that work for your life. Every step counts.

Visit the community and see what people are saying about their way of walking more – add your experience too!