Walking 5,000 Steps a Day May Help Reduce Depression

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Source: Nancy Pauwels/Shutterstock
Source: Nancy Pauwels/Shutterstock

A new meta-analysis (Bizzozero-Peroni et al., 2024) published in JAMA Network Open highlights the mental health benefits of walking. This study shows that higher daily step counts are linked to fewer depressive symptoms.

For this systematic review, the researchers analyzed data from 33 studies involving nearly 100,000 adults across various populations.

The research question behind this meta-analysis: Are higher step counts associated with fewer symptoms of depression in adulthood? The answer, according to the authors:

“Our results showed significant associations between higher numbers of daily steps and fewer depressive symptoms as well as lower prevalence and risk of depression in the general adult population.”

Depression Reduction Kicks In at 5,000 Steps

The findings reveal a clear trend: As daily step counts increase, the risk of depression decreases. Compared to sedentary individuals walking fewer than 5,000 steps per day, those who walked at least 5,000 steps reported fewer depressive symptoms, according to first author Bruno Bizzozero-Peroni and colleagues.

Adults walking over 10,000 steps daily showed the lowest depression rates. However, walking at least 7,000 steps a day was linked to a 31 percent lower risk of depression, and walking more than 7,500 steps was associated with a 42 percent reduction in depression prevalence.

For many, 5,000 steps can be a realistic and achievable goal, making it a practical first step toward reducing depression risk. That said, even for those who didn’t reach 5,000 steps, every additional 1,000 steps appeared to lower depression risk by 9 percent.

Correlation Does Not Imply Causation

While the study shows a strong correlation between walking and reduced depression symptoms, it’s important to remember that correlation does not imply causation.

For instance, people who walk 10,000+ steps daily might have inherent traits that make them less prone to depression, meaning their daily walking habits may not be the actual cause of their lower depressive symptoms. Similarly, someone with major depressive disorder may lack the motivation to walk, so their lower step count might not be the cause of their depression but rather a symptom of it.

5,000 to 7,000 Steps: An Attainable Sweet Spot

While this meta-analysis of 33 different observational studies doesn’t establish causation, it shows a strong correlation between higher step counts and fewer depressive symptoms. Below is a bullet-point summary, arranged in ascending order, showing how increasing daily steps can provide greater depression-reducing benefits:

  • Fewer than 5,000 steps daily: Associated with more depressive symptoms in cross-sectional studies; used as the baseline for comparison.
  • 5,000+ steps daily: Linked to fewer depressive symptoms on average.
  • Adding 1,000 steps daily: Associated with a 9 percent lower risk of depression
  • 7,000 steps daily: Associated with a 31 percent lower risk of depression compared to walking fewer than 7,000 steps per day.
  • 7,500 to 9,999 steps daily: Further reduction in depressive symptoms.
  • 10,000+ steps daily: Associated with the most significant reduction in depressive symptoms in cross-sectional studies.

THE BASICS

Five Actionable Tips to Add More Steps

Here’s how to work toward 5,000 to 7,000 steps while promoting habit formation that includes more daily steps:

  1. Take Short Walks: Break up your day with 10-minute walks after meals or during work breaks.
  2. Park Farther Away: Choose a spot at the back of the lot or walk to errands when possible.
  3. Use the Stairs: Swapping the elevator or escalator for stairs adds steps to your daily count.
  4. Get a Dog: Taking your dog for morning and evening walks can add lots of daily steps.
  5. Make It Social: Create regular walking dates with a friend, neighbor, or family member.

Walking Is Free and Universally Accessible

Bizzozero-Peroni et al. emphasize that step-based guidelines for improving mental health are user-friendly. Unlike structured exercise programs at a gym or fitness center that may feel intimidating, walking is a low-cost, low-barrier activity that fits seamlessly into day-to-day life. Walking’s inclusivity and ease of use make it a universally accessible tool for treating and preventing depression.

Depression Essential Reads

Based on the latest (2024) research, the connection between daily step counts and depression is clear: Walking at least 5,000 steps a day is linked to fewer depressive symptoms and a lower risk of depression. Walking is free, accessible, and proven to reduce depressive symptoms. Try incorporating more steps into your day and feel the difference it can make to your mental health.

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