Looking to lift your spirits? Try going for a walk. New research analyzed over 30 studies on steps and depression symptoms and found that just taking 5,000 steps a day can help reduce symptoms for those without clinical depression.
The research published in JAMA Network Open shows that the more people walk (up to 10,000 steps), the less likely they are to experience depression. Dr. Natalie Dattilo-Ryan from Harvard Medical School highlighted that they found a connection between step count and depression symptoms. The goal was to combine existing findings to help create public health strategies that boost physical activity and prevent depression.
Walking has long been known to ease feelings of depression. A review in JMIR Public Health and Surveillance suggested walking is effective in reducing both depression and anxiety symptoms. The new study stands out by evaluating how step count impacts mental health on a larger scale, looking at data from 96,173 adults aged 18 to 91 across 33 studies. They identified 5,000 steps daily as a key point for reducing depressive symptoms.
Even small step increases can improve mental health, with every additional 1,000 steps leading to a 9% decrease in depression risk. Dr. Bruno Bizzozero-Peroni explained that more daily steps, even at moderate levels, are linked to fewer depression symptoms. Walking 7,000 to 10,000 steps further lessens depression risk, with reductions reaching 31% compared to those walking under 5,000 steps each day. The benefits level off around 10,000 steps.
Despite the positive findings, it’s important to recognize the study’s correlation, not causation. Dr. Dattilo-Ryan noted that walking might coincide with other healthy habits like eating well and managing stress. Dr. Teresa Behrend Fletcher pointed out that exercise, including walking, tends to improve mental health, offering unique benefits for preventing depression. Milica McDowell, an exercise physiologist, adds that walking’s rhythmic motion can help elevate mood by promoting a state of flow. Using large muscle groups during walking also boosts blood flow and might improve overall well-being.
If you’re aiming to up your step count and possibly lighten your mood, start small. Dr. Behrend Fletcher recommends gradually increasing walks by adding one or two sessions a week rather than committing to daily walks right away. Even an extra 500 to 1,000 steps a day can significantly enhance your health and help establish a walking routine. Dr. Dattilo-Ryan suggests making walks more enjoyable by incorporating social interactions, spending time in nature, or engaging in mental challenges. You could challenge yourself to notice new things, walk faster, or stay mindful during your walks.
