Walking your way out of depression

Could something as simple as walking help fight depression?

A new global review of data suggests it might. Researchers found that taking more steps each day, even in small amounts, could significantly reduce symptoms of depression.

The study, led by Estela Jimenez-Lopez from the University of Castile-La Mancha in Spain, reviewed 33 high-quality studies involving over 96,000 adults worldwide.

These studies used fitness trackers to measure daily step counts and explored their relationship to mental health.

The findings, published on December 16 in JAMA Network Open, provide promising insights into how walking might improve mental well-being.

The researchers discovered that people who took more steps daily had a lower risk of depression. Starting from a baseline of 5,000 steps per day, every additional 1,000 steps reduced the odds of developing depression by 9%.

For example, someone walking 7,000 steps a day had a 31% lower chance of depression compared to someone walking less than 5,000 steps.

The benefits continued to increase, with individuals walking more than 7,500 steps per day seeing a 43% reduction in the likelihood of depression.

Interestingly, the mental health benefits seemed to plateau at around 10,000 steps per day. Beyond that level, taking more steps did not provide significant additional benefits for reducing depressive symptoms.

This trend mirrors findings in physical health research, where walking beyond a certain point yields diminishing returns.

The study’s results were consistent across different age groups and applied to both men and women. Jimenez-Lopez and her team noted that the findings align with existing evidence showing that physical activity, in general, acts as a natural antidepressant.

However, walking stands out as an easy, accessible, and low-cost way for people to improve their mental health.

The implications of this research are significant. Walking is an inclusive and simple activity that doesn’t require specialized equipment or training.

It can be easily incorporated into daily life and might be an effective public health strategy to prevent depression. The authors suggest setting step goals, such as walking 7,000 to 10,000 steps a day, as a practical way to promote mental well-being.

In addition to walking, other forms of physical activity—like aerobics, weight training, yoga, and tai chi—are also known to help combat depression. But walking’s accessibility makes it a particularly attractive option.

It’s a gentle yet powerful way to improve both physical and mental health, offering benefits to people of all ages and fitness levels.

Ultimately, the message is clear: every step counts. By simply increasing daily step counts, even modestly, people can take proactive steps toward better mental health.

Whether it’s a stroll through the park, walking to work, or pacing around the house, moving more each day could be a key to reducing the burden of depression.

If you care about mental health, please read studies about how dairy foods may influence depression risk, and 6 foods you can eat to improve mental health.

For more mental health information, please see recent studies about top foods to tame your stress, and Omega-3 fats may help reduce depression.

The study is published in JAMA Network Open.