Walking This Many Steps Per Day May Reduce Symptoms of Depression

We know that walking is good for your body—think heart health, bone health, and joint health, for instance. But new research shows the higher your step count, the better it is for your mind, too. That’s right: Something as straightforward as putting one foot in front of the other could actually help reduce symptoms of depression.

According to the Mayo Clinic, the average American takes 3,000 to 4,000 steps a day—that’s significantly lower than that magical “10,000 steps a day” rule so many people try to follow. But recent research shows a sweet spot of at least 7,000 steps daily could be enough to boost your mental health. Keep scrolling to learn more.

More about the research

In a systematic review published on December 16 in JAMA Network Open, researchers analyzed 33 different studies that involved more than 96,000 adults over 18 years old. Each study participant, who had to have an official depression diagnosis or present depressive symptoms, measured their daily step counts via a smartphone, pedometer, or accelerometer.

After reviewing the data from each study, the researchers concluded that those who took 5,000 steps or more each day presented fewer depressive symptoms compared to those who had lower step counts. What’s more, taking 7,000 daily steps or more was associated with a lower risk of depression in general.

The researchers acknowledge there are limitations to their observations—most importantly, that correlation doesn’t mean causation. Translation? There’s a connection between walking more and reducing depression, but that doesn’t mean getting your steps in will 100 percent “cure” you. More evidence is needed, but researchers do conclude that these findings could shape the approach to public health.

Tips to manage depression

Managing depressive episodes can feel challenging, but small, intentional steps can help you regain a sense of control. Here are a few tips to help you manage your depression, according to Johns Hopkins Medicine:

• Start with the basics: Get out of bed, take a shower, and eat something—even if it’s small. Simple, everyday actions can set a foundation for feeling a bit more grounded.
• Establish a daily routine: No matter how minimal, this can provide stability when everything feels chaotic.
• Prioritize physical activity: Working out can help mental health, but don’t feel pressured to overdo it. Start with a short walk, light stretching, or even a few minutes of dancing to your favorite song. Movement helps release endorphins, which can improve your mood.
• Stay connected: Depression often urges you to isolate, but reaching out—even with a quick text or phone call—can make a huge difference.
• Be kind to yourself: Avoid self-criticism over what you “should” be doing, and instead celebrate small victories. Creative outlets like journaling, drawing, or listening to music can help you process emotions.
• Prioritize good sleep hygiene, hydration, and nutrition: Your physical health and mental well-being are closely connected, so pay attention to both.

Most importantly, know that it’s okay to ask for help. Reach out to a therapist, counselor, or trusted loved one when things feel overwhelming. And consider talking with your doctor about treatment options that include medication.

The bottom line

There’s no denying movement can help you feel better mentally. This latest research supports the belief that the more you move, the more your mood will be lifted. There’s plenty of benefits of walking, but there’s still more scientific evidence needed in order to conclude that a higher step count lessens depression symptoms—and walking more is certainly not a cure-all for those living with major depressive disorder.

If you or someone you know is struggling with mental health, call SAMHSA’s National Helpline at 1-800-662-HELP (4357) or go to FindTreatment.gov for resources and treatment options. If you’re having thoughts of harming yourself or others, call or text 988 for the Suicide & Crisis Lifeline.