A recent study has found that increasing the number of steps you take each day can help reduce the likelihood of experiencing depression. Published in JAMA Network Open in December, the research offers promising evidence that even moderate physical activity can significantly benefit mental health.
The study analyzed 33 previous studies, tracking the movement of nearly 100,000 adults. Using various fitness tracking devices like smartphones and pedometers, the researchers discovered that individuals who walked more daily steps were less likely to report depressive symptoms compared to those who were less active.
Karmel Choi, a clinical psychologist at Harvard Medical School, emphasized that even small amounts of movement can contribute to better mental health. “It’s encouraging to see that even moderate steps can have a meaningful impact,” she said, although she wasn’t directly involved in the research.
The study, led by Dr. Estela Jiménez López of the University of Castilla-La Mancha in Spain, focused on adults aged 18 to 91 across 13 countries. Participants who took at least 5,000 steps a day were less likely to experience depressive symptoms. However, the most significant benefits were observed among those walking more than 7,500 steps per day, with these individuals being 42% less likely to show signs of depression.
These findings suggest that achieving daily step goals could serve as an accessible, non-intensive way to combat depression. “You don’t have to be a marathon runner to benefit from exercise,” Choi noted. “Even gentle activities, like walking, can have a profound effect on mental well-being.”
In fact, the research found that each additional 1,000 steps per day reduced the risk of developing depression by 9%. The authors of the study propose that public health campaigns promoting step-based goals could be an effective strategy for preventing depression.
While the study excluded individuals who were already diagnosed with depression, other research has shown that exercise can help alleviate symptoms in those with the condition. A 2024 BMJ meta-analysis found that physical exercise was as effective as antidepressants in reducing depression symptoms, and in some cases, exercise was more beneficial. However, for some individuals, medication, therapy, or a combination of both may remain necessary for effective management of depression.
The U.S. Centers for Disease Control and Prevention (CDC) recommends that adults engage in 150 minutes of moderate-intensity physical activity each week to promote both physical and mental health. Tracking daily steps using wearable devices or smartphones can be a convenient way to meet these guidelines, according to Choi. “It’s not about obsessing over step counts, but tracking them can offer a useful way to stay motivated and measure your progress,” she explained.
Dr. Evan Brittain, a cardiologist at Vanderbilt University Medical Center, noted that fitness trackers have become a helpful tool in his practice, as many patients tend to overestimate their physical activity levels. “This research adds valuable insights by giving people tangible numbers they can relate to, especially in the context of managing depression,” he said.
With over 330 million people worldwide suffering from depression, the findings of this study provide encouraging evidence that physical activity, even in the form of walking, could play a crucial role in the global effort to address mental health issues.
Dr. Brittain, whose 2022 study on Fitbit data was included in the meta-analysis, confirmed the consistent message: more movement equals better health. “The key takeaway is that every step counts,” he said. “You don’t need to run a marathon—just take a walk.”
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