A recent study has shed light on the potential of daily walking to alleviate symptoms of depression. According to research published in JAMA Network Open, there is a correlation between a higher daily step count and a reduction in depressive symptoms. The study's lead author, Dr. Bruno Bizzozero-Peroni, a postdoctoral researcher at the Health and Social Research Centre, University of Castilla-La Mancha in Spain, emphasized the importance of encouraging activity for mental health, stating, "Our findings provide additional evidence that promoting physical activity, irrespective of its form or intensity, is an effective strategy for preventing depression." The study conducted a meta-analysis of 33 studies encompassing over 96,000 adults, revealing that the number of steps associated with reduced depression symptoms might be lower than commonly believed.

Dr. Karmel Choi, a clinical psychologist and assistant professor at Harvard Medical School, who was not part of the study, commented on the data, suggesting that while the common recommendation is to achieve 10,000 steps daily, "even 7,000 steps appear to contribute to improved mental health." This is particularly significant as it indicates that even a modest increase in daily steps can have a positive impact—Dr. Brendon Stubbs, a National Institute for Health and Care Research Advanced Fellow at King’s College London, noted that an additional 1,000 steps per day could potentially lower the risk of future depression by 9%.

However, more research is necessary, as the studies included in the meta-analysis were largely observational and focused on the general population rather than individuals with clinical depression, which means the causal relationship between steps and depression symptoms is not yet clear.

Despite the gaps in the research that warrant further investigation, it is not surprising that increased movement is linked to a decrease in depression symptoms. Dr. Choi also pointed out that taking more steps is not the sole approach to enhancing mental health. "Step count serves as a useful indicator of physical activity, which has consistently been shown to have positive effects on depression risk," she added. "However, it is important to remember that step counts primarily reflect certain types of movement, such as walking or running, and may not accurately capture activities like yoga."

Experts are interested in broadening physical activity recommendations to cater to individual motivations, as current guidelines are primarily time-based, suggesting 150 minutes per week of moderate-to-vigorous activity. Dr. Choi advised, "Choose the metric that is most motivating to you, whether it's steps or hours, as the mental health literature consistently suggests that some movement is better than no movement at all."

Many individuals struggle with finding the motivation to exercise, and the added challenge of depression can make it even more difficult to begin. Setting goals and tracking activity does not always help, as noted by Dr. Michael Noetel, a senior lecturer in the School of Psychology at the University of Queensland in Australia, who was not involved in the 2024 research.

"Instead, I believe we should rely on more established wisdom about what works," he said, highlighting the importance of support and accountability. These can be found by joining a fitness group, hiring a personal trainer, or asking a loved one to join you for a walk, Noetel added. "Taking a few steps towards obtaining that support makes it more likely that you will continue," he said.

Regardless of whether your preference is weight training or walking, making the activity enjoyable is crucial for maintaining it. "Be kind to your future self by making exercise as easy and attractive as possible, such as getting an audiobook or a trial at a yoga studio," Noetel suggested. The more you enjoy your workout, the more confident you will be in overcoming exercise obstacles, which means you are more likely to adhere to a routine, according to a 2015 study. "Then, be kind to yourself if it's hard—we often forget how easily life can interfere with exercise, so make a backup plan as if your happiness depended on it," Noetel said. "Because it does."

The study's findings underscore the importance of physical activity in mental health, suggesting that even small increases in daily steps can have a significant impact on reducing depressive symptoms. While more research is needed to establish a clear causal link, the evidence points towards the benefits of incorporating more movement into daily routines. As experts continue to explore the nuances of physical activity and mental health, individuals are encouraged to find the metrics and activities that motivate them to move, ultimately leading to improved well-being.