Walking Just 5,000 Steps a Day Can Reduce Depression Symptoms, Study Finds

Walking 7,000 steps a day may reduce your risk ofdepressionand getting just 5,000 steps a day may reduce symptoms of depression, according to new research.The new study highlights the mental health benefits of walking and makes the case for fitting in some extra steps when you can.

About 8.3% of adults in the United States have gone through an episode of major depression, according to the National Institute of Mental Health.Exercise, includingwalking, is one lifestyle habit that helps people manage their mental health.

“Walking is not a magic bullet, but it can be one tool people use for their mental health,”Susan Albers, PsyD, a psychologist at Cleveland Clinic, told Verywell.

Surprising Benefits of Walking Every Day

Why 7,000 Steps a Day Might Make a Difference

In the latest study, the researchers wanted to find out how many daily steps might be needed to reduce the risk of depression. They looked at data on 96,173 adults and found that:

The prevalence of depression was 42% lower among people who took at least 7,500 steps a day.

“Exercise, in general, has so many physical and mental health benefits. It just boosts your self-esteem [and] helps to boost our confidence,” said Albers. “What I love about walking is it’s free, and there’s no special training. It’s a natural mood-booster.”

Some research suggests that the benefits of exercise on one’s mental health are on par with those that antidepressant medications provide.During any kind of physical activity,endorphinsor “mood-boosting hormones” are released in the brain. According to Albers, this physical effect could be why walking helps some people with depression manage their symptoms.

Walking can also improve cognitive function, lower the risk of chronic illnesses (liketype 2 diabetesandheart disease), and strengthen muscles and bones.

Here’s How to Create the Ultimate Beginner Walking Workout Plan

How to Increase Your Step Count

“Sometimes the number 7,000 can be daunting, but in reality, that’s about three miles,” Albers said, noting that while it sounds like a lot, “you can break that down into chunks.”

Walking 7,000steps a dayis great to aim for, but don’t feel discouraged, and that’s not the right goal for you. “It doesn’t have to be all or nothing,” said Albers, emphasizing that any movement is better than none.

If you want to map out a new walking routine, Albers said that “it’s important to be realistic. A good starting point may be to start with taking 20-minute walks three times a week.” Once you hit that first goal, you can keep working your way up to taking7,000 steps every day.

Fitness trackerscan help you keep an eye on your progress, and some apps or devices allow you to share your activity with friends or family members. Some people find the accountability of sharing or even having a little friendly competition is an incentive to follow plans. “That kudos that you get from your family member, it makes your whole day,” said Albers.

And don’t assume that you have to get all 7,000 steps in on a treadmill or during a daily walk. Albers said that “it can be half a mile just walking through the grocery store.”

“Every step counts,” said Albers, adding that one of her top tips for patients is simply to fit in a daily walk with your dog, family members, or friends. Not only does the physical activity boost everyone’s mood, but it also “sets them in a lifelong habit of walking.” Plus, the social aspect can also be great for your brain.

What This Means For YouWalking 7,000 steps a day can reduce your risk of depression while getting 5,000 steps a day can reduce symptoms of depression, according to a new study. You don’t need to get all your steps in at once, and any amount of movement is better than not getting any at all. If you’re looking to increase your step count, you may need to start small and work your way up.

What This Means For You

Walking 7,000 steps a day can reduce your risk of depression while getting 5,000 steps a day can reduce symptoms of depression, according to a new study. You don’t need to get all your steps in at once, and any amount of movement is better than not getting any at all. If you’re looking to increase your step count, you may need to start small and work your way up.

Average Steps per Day for Your Age and Sex

4 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Bizzozero-Peroni B, Díaz-Goñi V, Jiménez-López E, et al.Daily step count and depression in adults: a systematic review and meta-analysis.JAMA Netw Open. 2024;7(12):e2451208. doi:10.1001/jamanetworkopen.2024.51208National Institute of Mental Health.Major depression.Ross RE, VanDerwerker CJ, Saladin ME, Gregory CM.The role of exercise in the treatment of depression: biological underpinnings and clinical outcomes.Mol Psychiatry. 2023;28(1):298-328. doi:10.1038/s41380-022-01819-wCenters for Disease Control and Prevention.10 Reasons to get moving today.

4 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Bizzozero-Peroni B, Díaz-Goñi V, Jiménez-López E, et al.Daily step count and depression in adults: a systematic review and meta-analysis.JAMA Netw Open. 2024;7(12):e2451208. doi:10.1001/jamanetworkopen.2024.51208National Institute of Mental Health.Major depression.Ross RE, VanDerwerker CJ, Saladin ME, Gregory CM.The role of exercise in the treatment of depression: biological underpinnings and clinical outcomes.Mol Psychiatry. 2023;28(1):298-328. doi:10.1038/s41380-022-01819-wCenters for Disease Control and Prevention.10 Reasons to get moving today.

Bizzozero-Peroni B, Díaz-Goñi V, Jiménez-López E, et al.Daily step count and depression in adults: a systematic review and meta-analysis.JAMA Netw Open. 2024;7(12):e2451208. doi:10.1001/jamanetworkopen.2024.51208National Institute of Mental Health.Major depression.Ross RE, VanDerwerker CJ, Saladin ME, Gregory CM.The role of exercise in the treatment of depression: biological underpinnings and clinical outcomes.Mol Psychiatry. 2023;28(1):298-328. doi:10.1038/s41380-022-01819-wCenters for Disease Control and Prevention.10 Reasons to get moving today.

National Institute of Mental Health.Major depression.

Ross RE, VanDerwerker CJ, Saladin ME, Gregory CM.The role of exercise in the treatment of depression: biological underpinnings and clinical outcomes.Mol Psychiatry. 2023;28(1):298-328. doi:10.1038/s41380-022-01819-w

Centers for Disease Control and Prevention.10 Reasons to get moving today.

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Why 7,000 Steps a Day Might Make a Difference#

How to Increase Your Step Count#

What This Means For You#

Why 7,000 Steps a Day Might Make a Difference

How to Increase Your Step Count

What This Means For You