Can you step away from depression? A new global review of data suggests that increasing daily steps, even at modest levels, is associated with significantly reducing depressive symptoms and Better mental health.
Walking Linked to Better Mental Health
The study, published on December 16 in JAMA Network Open, analyzed data from 33 high-quality studies involving more than 96,000 adults worldwide. Researchers found a strong link between higher step counts and improved mental health.
Compared to a baseline of 5,000 steps per day, individuals who took an additional 1,000 steps daily saw a 9% reduction in the risk of developing depression. The benefits continued to increase as step counts rose: people walking 7,000 steps per day had a 31% lower likelihood of experiencing depression compared to those walking less than 5,000 steps.
Notably, individuals who walked more than 7,500 steps per day experienced a 43% lower prevalence of depression. These trends held steady across all age groups and for both men and women, showing that walking can be beneficial for everyone.
The 10,000-Step Threshold
While the benefits of walking are clear, the study also identified a point where better mental health begin to plateau. The findings indicated that once individuals reached approximately 10,000 steps per day, additional steps did not result in further significant reductions in depressive symptoms. Researchers explained that, similar to studies on physical health, the mental health benefits level off after a certain threshold.
Walking: An Easy Antidepressant
Exercise is widely recognized as a natural antidepressant, with activities like aerobics, yoga, weight training, and tai chi already proven to help reduce depressive symptoms. This new study highlights walking—something simple, accessible, and achievable for most people—as an effective way to combat depression.
Walking doesn’t require gym memberships, expensive equipment, or specialized skills, making it an inclusive and practical mental health strategy. The findings reinforce that even small increases in physical activity can have a measurable impact on mental well-being.
A Promising Public Health Strategy
Researchers believe these results offer a promising opportunity to promote walking as a preventive measure against depression. Setting daily step goals could become an effective and widely accessible public health initiative to address rising mental health concerns. Encouraging individuals to aim for at least 7,000 to 10,000 steps per day may help prevent depression and improve overall well-being.
The evidence is clear: increasing daily steps, even modestly, can lead to significant mental health benefits. Walking isn’t just good for the body—it’s also good for the mind. For those looking for a simple way to manage or prevent depression, lacing up a pair of shoes and getting out for a walk may be a step in the right direction.
