• A new study found that walking 5,000 or more steps daily was linked to fewer depression symptoms.
• More benefits for mental health were seen when people walked at least 7,500 steps a day.
• Some people may experience benefits with just 1,000 steps a day, the findings suggest.

Walking is not just a way to get from one place to another. New research suggests that walking can also improve your mood, adding to the heart-related and other benefits of this low impact form of exercise.

In the paper, published December 16 in JAMA Network Open, researchers found that adults who walked 5,000 or more steps a day had fewer depression symptoms compared to people who walked less.

The benefits increased as people walked more. Researchers found that those who clocked at least 7,500 steps a day saw a 42% decrease in depression symptoms.

The study did not look at whether the benefits of walking plateaued at some point beyond that. However, researchers found that even an increase of 1,000 steps a day resulted in a lower risk of depression.

In another analysis, researchers found that people who achieved 7,000 or more steps a day had a lower risk of developing depression compared to those who walked less.

“The implication of this [new] study is that increasing physical movement reliably decreases depression by significant measurable amounts. Walking may also lower the risk of becoming depressed,” said David Merrill, MD, PhD, a geriatric psychiatrist at Providence Saint John’s Health Center in Santa Monica, CA. Merrill wasn’t involved in the new study.

Walking helps reduce depression symptoms

For the new paper, the authors reviewed the results of 33 previous studies looking at whether walking reduced symptoms of depression in adults. Combined, over 96,000 adults were included in those studies.

The researchers also combined and analyzed the results of 29 studies in a meta-analysis. This is a statistical way of creating a study with a larger number of participants.

The studies included in the review measured daily step counts using smartphones, pedometers, or other wearable devices. Most studies recorded daily step counts over seven days, although one monitored it for a full year.

The main outcome measured in the studies was either a diagnosis of depression or self-reported symptoms of depression with no formal diagnosis. Some studies excluded people who reported having depression or who had mild to severe symptoms of depression at the initial study visit.

The new paper had certain limitations. First, it’s possible that people with fewer symptoms of depression walked more each day because they felt better.

“For many people, particularly those battling depression, the idea of engaging in structured exercise can feel overwhelming,” said Supatra Tovar, PsyD, a clinical psychologist, registered dietitian, and fitness expert. However, “walking offers a low-pressure, sustainable alternative.” Tovar wasn’t involved in the new research.

In addition, the new paper didn’t examine whether other factors, such as social connections gained through walking with others, might have decreased depression symptoms.

The location of your walk may also matter. Feeling connected to nature has been shown to improve your mood.

Set a goal of at least 5,000 daily steps

Overall, the results of the new paper fit with an earlier study, which found that older adults who walked 7,000 or more steps a day had a 29% lower risk of having symptoms of depression after two years.

It also adds to research showing that higher levels of physical activity provide protection against developing depression.

“Given [the new] study’s findings, I would encourage my clients — particularly those with mood disorders or looking to improve their mental well-being — to aim for a minimum of 5,000 steps a day as a starting point,” Tovar told Healthline.

“This amount appears to provide significant mental health benefits, with further improvements observed as individuals approach 7,500 steps or beyond,” she said.

The new paper highlights that even small increases in daily steps results in decreases in symptoms of depression.

“You don’t need to start running or even walking marathons to feel better,” Merrill told Healthline. “Even just a little (more) movement can make a big difference.”

The best part is that walking is a low-impact form of exercise that most people can do safely.

“The accessibility of walking is particularly important: it does not require specialized equipment, a gym membership, or extensive fitness knowledge, making it an inclusive intervention that anyone can adopt into their routine,” said Tovar.

“This simplicity removes barriers that often prevent people from pursuing physical activity, especially those struggling with the low motivation and fatigue often associated with depression,” she said.

Walking complements standard depression treatments

Tovar recommends that people start small with goals they can achieve right now, maybe 1,000 to 2,000 steps a day, and increase this by 500 steps at a time when you feel ready for more.

She said you can also incorporate walking into your daily life, such as taking the stairs instead of the elevator, walking after meals, or parking further away from stores.

In addition, “for individuals with more severe depression or physical limitations, I would recommend integrating safe, enjoyable environments, which can amplify the mental health benefits due to the additional calming effects of natural surroundings,” Tovar said.

While the new paper shows that walking can improve individuals’ mood, those who currently have depression may need more support.

”Combining lifestyle medicine approaches like increasing walking with behavioral health approaches like antidepressants and psychotherapy may result in the best outcomes for persons living with depression,” said Merrill.

“If you’re depressed, there are always more treatment options that can be tried and combined to improve how you’re feeling,” he said. “It’s important to not give up hope.”

Takeaway

Researchers reviewed 33 previous studies looking at whether walking reduced symptoms of depression in adults, with a total of over 96,000 adults included in those earlier studies.

Walking 5,000 or more steps a day was linked to fewer symptoms of depression compared to walking less. People who walked at least 7,500 steps a day saw even greater benefits, with a 42% decrease in depression.

Even a small increase of 1,000 steps a day resulted in a lower risk of depression. The authors of the new paper did not look at whether the benefits of walking plateau at some point.

Experts recommend that people increase their daily step counts to help improve their mood. They suggest starting small and increasing slowly. People with depression may benefit more from combining walking with standard treatments like antidepressants and psychotherapy.