Getting your steps in can reduce depression, research shows.
Feeling down? Taking a walk could help, according to recent research published in JAMA Network Open. The study finds a clear connection between daily steps and depressive symptoms. Researchers analyzed 33 studies examining the movements of nearly 100,000 adults using smartphones, pedometers, and other fitness trackers. Those who clocked more daily steps were less likely to report depressive symptoms or be diagnosed with depression compared to those who walked less.
"It's promising evidence; even small amounts of movement can add up to support mental health," said Karmel Choi, clinical psychologist and assistant professor at Harvard Medical School, who was not involved with the meta-analysis.
The participants ranged from 18 to 91 years old and lived across 13 countries. The study revealed those who logged at least 5,000 daily steps were less likely to experience depressive symptoms, with the most significant effect found among those who walked over 7,500 steps daily—those individuals were 42% less likely to suffer from depressive symptoms.
Choi explained, "Studies like these are encouraging because they're not saying you have to be a marathon runner or go to intense classes. You can accumulate beneficial movement through more gentle ways." A subset of studies within the meta-analysis showed for each additional 1,000 daily steps, adults reduced their risk of developing depression by 9%.
The study, led by Dr. Estela Jiménez López of the Health and Social Research Center at the University of Castilla-La Mancha in Spain, suggested setting goals for daily step counts as a promising public health strategy for preventing depression. The studies included participants without depression at the time of enrollment, meaning it may not directly apply to those already diagnosed. Nonetheless, previous research indicates exercise can alleviate symptoms for individuals with clinical depression.
A 2024 meta-analysis published in The BMJ reported exercise may reduce depression similarly to antidepressants, and for some, it proved even more effective. Still, for many people, medication, therapy, or combinations of both remain key to managing depression. According to the U.S. Centers for Disease Control and Prevention, adults should engage in 150 minutes of moderate-intensity physical activity weekly to reap both physical and mental health benefits.
Tracking physical activity can sometimes be challenging. Choi points out some adults struggle to quantify moderate exercise and the time spent on it, which is where technology can help. She noted, "Using your smartphone or wearable device to track daily steps may be easier," encouraging individuals to choose what motivates them most. "It's not about putting step counts on a pedestal, but recognizing them as one way to monitor movement."
Dr. Evan Brittain, associate professor at Vanderbilt University Medical Center, values fitness trackers within his cardiology practice. "These data are welcome because they start to put numbers—something patients can understand—against important conditions like depression," he remarked about the study's findings.
Globally, more than 330 million people experience depressive disorders, with a 2019 study indicating about 7% of Americans reported moderate to severe symptoms of depression within the past two weeks. Prior research consistently supports the idea physical activity can shield against depression’s onset.
Brittain, whose 2022 study analyzing Fitbit data of over 6,000 adults contributed to the current meta-analysis, is also any advocate for physical activity more broadly. He shared, "I think it has benefits for virtually every organ of the body, and it extends to mood conditions." He reiterated, "The message is consistent: more is always beneficial, and any amount beats none." Brittain advises patients, "We’re not asking you to run marathons. Taking walks is beneficial on its own."