In This ArticleView AllIn This ArticleHow Was the Study Conducted?What Did the Study Find?How Does This Apply to Real Life?
In This ArticleView All
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In This Article
How Was the Study Conducted?
What Did the Study Find?
How Does This Apply to Real Life?
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Photo:Getty Images. EatingWell design.
Getty Images. EatingWell design.
Depressionis fairly common in the U.S.—about 8% of American adults and 20% of adolescents had a major depressive episode in 2021 alone.Across the world, more than 300 million people are dealing with depression, which can hinder daily activities and diminish quality of life.
Treatments like therapy and medication can help to alleviate symptoms of depression, and you should definitely contact a health professional if you regularly experience symptoms of depression. But if you’re experiencing just a bit of a seasonal affective disorder slump, there are small lifestyle changes you can make to lower your risk of depression. One of those changes is getting up and moving, per a new study.
A recent systematic review and meta-analysis published inJAMA Network Openon December 2, 2024, indicates that walking just 7,000 steps per day may significantly reduce your depression risk.Here, we’ll explore the researchers’ findings in more detail and reveal what they could mean for your mental health and well-being.
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To arrive at these conclusions, researchers examined data from more than 96,000 adults across various countries. The meta-analysis combined results from 33 observational studies and measured the association between daily step count and depression.
The researchers evaluated depression in two ways: as a clinical diagnosis and as self-reported depressive symptoms. This approach provided a comprehensive look at how physical activity, specifically step count, correlates with depression.
The researchers found that adults who walked at least 5,000 steps a day had fewer depressive symptoms compared to those who walked fewer than 5,000 steps daily. The correlation was even more pronounced for those who walked 7,000 steps or more, with a 31% lower risk of developing depression compared to those walking less than 5,000 steps.
Even modest increases in daily steps had a positive effect. For every additional 1,000 steps walked daily, there was a reduction in depression risk. The study showed that for those who added 1,000 steps to their day, there was a 9% reduction in depressive symptoms, and for those walking 7,000 or more steps, the reduction was 31%.
Additionally, the researchers noted a relationship between step count and depression across various age groups. For example, small amounts of physical activity can make a meaningful difference, particularly for older adults or those with a sedentary lifestyle.
This systematic review concluded that increasing your step count from 5,000 to 7,000 steps a day can substantially benefit mental health. However, the researchers stress that “something is better than nothing,” suggesting that even if you can’t commit to a high step count, aiming for a moderate step count each day can still significantly reduce depressive symptoms and improve quality of life.
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So, why does walking have such a profound impact on depression?Regular walkinghelps release endorphins, those feel-good chemicals in the brain that improve mood and reduce stress. It also helps regulate sleep patterns, which is crucial as poor sleep is a known trigger for depression.Walking is also a great way to break up long periods of sitting, which can exacerbate those feelings of fatigue and sluggishness that contribute to depression.
If you’re not already walking 7,000 steps a day, don’t worry. Here are some tips to help you get started:
The Bottom Line
Walking 7,000 steps a day may seem like a lot, but new research suggests that even modest increases in your daily step count can significantly reduce your depression risk. Making walking a nonnegotiable aspect of your daily routine can improve your mental health and overall well-being. So, lace up your shoes and take a few extra steps today—it may be one of the simplest and most effective ways toboost your moodand protect your mental health.
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SourcesEatingWell 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.National Institute of Mental Health.Major depression.Chodavadia P, Teo I, Poremski D, et al.Prevalence and economic burden of depression and anxiety symptoms among Singaporean adults: results from a 2022 web panel.BMC Psychiatry. 2023;23(1):104. doi:10.1186/s12888-023-04581-7Bizzozero-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.2024.51208Alnawwar MA, Alraddadi MI, Algethmi RA, et al.The effect of physical activity on sleep quality and sleep disorder: a systematic review.Cureus. 2023;15(8):e43595. doi:10.7759/cureus.43595
Sources
EatingWell 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.National Institute of Mental Health.Major depression.Chodavadia P, Teo I, Poremski D, et al.Prevalence and economic burden of depression and anxiety symptoms among Singaporean adults: results from a 2022 web panel.BMC Psychiatry. 2023;23(1):104. doi:10.1186/s12888-023-04581-7Bizzozero-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.2024.51208Alnawwar MA, Alraddadi MI, Algethmi RA, et al.The effect of physical activity on sleep quality and sleep disorder: a systematic review.Cureus. 2023;15(8):e43595. doi:10.7759/cureus.43595
EatingWell 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.
National Institute of Mental Health.Major depression.Chodavadia P, Teo I, Poremski D, et al.Prevalence and economic burden of depression and anxiety symptoms among Singaporean adults: results from a 2022 web panel.BMC Psychiatry. 2023;23(1):104. doi:10.1186/s12888-023-04581-7Bizzozero-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.2024.51208Alnawwar MA, Alraddadi MI, Algethmi RA, et al.The effect of physical activity on sleep quality and sleep disorder: a systematic review.Cureus. 2023;15(8):e43595. doi:10.7759/cureus.43595
National Institute of Mental Health.Major depression.
Chodavadia P, Teo I, Poremski D, et al.Prevalence and economic burden of depression and anxiety symptoms among Singaporean adults: results from a 2022 web panel.BMC Psychiatry. 2023;23(1):104. doi:10.1186/s12888-023-04581-7
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.2024.51208
Alnawwar MA, Alraddadi MI, Algethmi RA, et al.The effect of physical activity on sleep quality and sleep disorder: a systematic review.Cureus. 2023;15(8):e43595. doi:10.7759/cureus.43595
