Walking 7,000 Steps a Day May Lower Depression Risk

Depression is fairly common in the U.S.—about 8% of American adults and 20% of adolescents had a major depressive episode in 2021 alone.  Across the world, more than 300 million people are dealing with depression, which can hinder daily activities and diminish quality of life.

Treatments like therapy and medication can help to alleviate symptoms of depression, and you should definitely contact a health professional if you regularly experience symptoms of depression. But if you’re experiencing just a bit of a seasonal affective disorder slump, there are small lifestyle changes you can make to lower your risk of depression. One of those changes is getting up and moving, per a new study.

A recent systematic review and meta-analysis published in JAMA Network Open on December 2, 2024, indicates that walking just 7,000 steps per day may significantly reduce your depression risk. Here, we’ll explore the researchers’ findings in more detail and reveal what they could mean for your mental health and well-being.

How Was the Study Conducted?

To arrive at these conclusions, researchers examined data from more than 96,000 adults across various countries. The meta-analysis combined results from 33 observational studies and measured the association between daily step count and depression. 

The researchers evaluated depression in two ways: as a clinical diagnosis and as self-reported depressive symptoms. This approach provided a comprehensive look at how physical activity, specifically step count, correlates with depression.

What Did the Study Find?

The researchers found that adults who walked at least 5,000 steps a day had fewer depressive symptoms compared to those who walked fewer than 5,000 steps daily. The correlation was even more pronounced for those who walked 7,000 steps or more, with a 31% lower risk of developing depression compared to those walking less than 5,000 steps.

Even modest increases in daily steps had a positive effect. For every additional 1,000 steps walked daily, there was a reduction in depression risk. The study showed that for those who added 1,000 steps to their day, there was a 9% reduction in depressive symptoms, and for those walking 7,000 or more steps, the reduction was 31%.

Additionally, the researchers noted a relationship between step count and depression across various age groups. For example, small amounts of physical activity can make a meaningful difference, particularly for older adults or those with a sedentary lifestyle.

This systematic review concluded that increasing your step count from 5,000 to 7,000 steps a day can substantially benefit mental health. However, the researchers stress that “something is better than nothing,” suggesting that even if you can’t commit to a high step count, aiming for a moderate step count each day can still significantly reduce depressive symptoms and improve quality of life.

How Does This Apply to Real Life?

So, why does walking have such a profound impact on depression? Regular walking helps release endorphins, those feel-good chemicals in the brain that improve mood and reduce stress. It also helps regulate sleep patterns, which is crucial as poor sleep is a known trigger for depression. Walking is also a great way to break up long periods of sitting, which can exacerbate those feelings of fatigue and sluggishness that contribute to depression.

If you’re not already walking 7,000 steps a day, don’t worry. Here are some tips to help you get started:

• Set small, achievable goals. If you’re currently walking less than 5,000 steps, set a goal to walk 5,000 steps daily and gradually increase your goal by 500 steps each week.
• Take walking breaks. If you work at a desk or have a sedentary job, set a 45 to 60-minute timer to take short walking breaks during the day.
• Track your steps. Use a pedometer, smartwatch or app to keep track of your daily steps. Monitoring your progress can help keep you motivated.

The Bottom Line

Walking 7,000 steps a day may seem like a lot, but new research suggests that even modest increases in your daily step count can significantly reduce your depression risk. Making walking a non-negotiable aspect of your daily routine can improve your mental health and overall well-being. So, lace up your shoes and take a few extra steps today—it may be one of the simplest and most effective ways to boost your mood and protect your mental health.