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Can you truly walk away from depression? A new global review of studies suggests that increasing daily step counts—even by a modest amount—can significantly reduce symptoms of depression.
The findings, published on Dec. 16 in JAMA Network Open, reveal that up to a level of about 10,000 steps per day, the odds of experiencing depression decline as daily step counts rise.
Led by Estela Jimenez-Lopez of the University of Castile-La Mancha in Spain, the research adds to growing evidence that physical activity is a natural antidepressant. While exercise such as yoga, weight training, and aerobics is already known to improve mental health, this review asked a simpler question: Could something as accessible as walking produce similar benefits?
To answer this, researchers analyzed data from 33 high-quality studies involving more than 96,000 adults worldwide. These studies focused on daily step counts tracked by fitness devices and their impact on mental health.
Small Steps, Big Benefits
Compared to a baseline of 5,000 steps per day, walking just 1,000 more steps daily was associated with a 9% reduction in the odds of developing depression.
The benefits increased quickly with higher step counts:
- Individuals walking 7,000 steps per day had a 31% lower odds of depression compared to those who took fewer than 5,000 steps.
- Those reaching over 7,500 steps per day experienced a 43% lower prevalence of depression.
The trends remained consistent across age groups and genders. However, the study also found a “ceiling effect” at about 10,000 steps per day, with benefits leveling off beyond that threshold. “Increasing the number of steps [beyond 10,000 per day] may not be associated with a significant reduction in depressive symptoms,” the researchers noted.
Walking: A Simple, Accessible Strategy
The findings add walking to the list of physical activities proven to improve mental health. Unlike other forms of exercise, walking requires no special skills, equipment, or facilities, making it an inclusive and accessible option for many people.
“Setting goals for the number of daily steps may be a promising and inclusive public health strategy for the prevention of depression,” the study authors concluded.
A Step Toward Better Mental Health
This research highlights how even small increases in daily activity can lead to meaningful improvements in mental well-being. For those looking to improve their mood or protect against depression, simply taking a few more steps each day could make a significant difference.
More Information: To learn more about the benefits of walking, visit the American Heart Association.
Reference:
Bruno Bizzozero-Peroni et al, Daily Step Count and Depression in Adults, JAMA Network Open (2024). DOI: 10.1001/jamanetworkopen.2024.51208
