A new study published in JAMA Network Open has revealed a promising connection between daily step counts and a reduction in depressive symptoms. According to the research, even a small increase in daily steps—just 1,000 more steps—can potentially lower the risk of future depression by up to 9%.
The Study: A Meta-Analysis of 33 Studies
The study, led by Dr. Bruno Bizzozero-Peroni, a postdoctoral researcher at the Health and Social Research Centre, University of Castilla-La Mancha in Spain, analyzed data from 33 studies, involving over 96,000 adults. The meta-analysis found that the number of daily steps linked to fewer depressive symptoms is lower than often recommended.
“We typically hear it’s good to get 10,000 steps a day, but here, even 7,000 steps seem to translate to better mental health,” said Dr. Karmel Choi, a clinical psychologist at Harvard Medical School, who was not involved in the study. This finding highlights that a modest increase in physical activity can have a significant impact on mental health.
A Little Goes a Long Way: Even 1,000 Extra Steps Help
The study found that even a small increase of 1,000 steps a day can offer substantial benefits for mental well-being. Dr. Brendon Stubbs, an advanced fellow at King’s College London, emphasized that this relatively small change could reduce the risk of depression by 9%. The results suggest that integrating simple activities like walking into your daily routine can help prevent depression or reduce its symptoms.
The Importance of Physical Activity for Mental Health
This research adds to a growing body of evidence that shows a positive link between physical activity and mental health, particularly in reducing the risk of depression. However, the study also pointed out the need for further research. Most of the studies analyzed were observational, which means that researchers cannot definitively state that increased steps cause reduced depression symptoms, or if people with depression tend to move less.
Still, Dr. Choi noted that step counts serve as a useful proxy for physical activity in general. “Step count is a nice proxy for physical activity, which has been consistently shown to have beneficial effects on depression risk,” she explained. Activities like yoga or weight training may also offer similar mental health benefits, even though they aren’t captured by step counts.
Flexibility in Exercise Recommendations
Current physical activity guidelines generally recommend 150 minutes of moderate-to-vigorous activity per week. However, Dr. Choi suggested that more flexible approaches could be more motivating for people. “Whether it’s steps or hours, the mental health literature consistently suggests that moving to some extent is better than not moving at all,” she added.
Rather than focusing solely on step goals, experts advocate for finding what motivates you personally, whether that’s walking, running, swimming, or even yoga. Finding an activity you enjoy will likely make it easier to stick to a routine and improve both your physical and mental health.
Overcoming Barriers to Exercise: Motivation and Support
For many, starting a new exercise routine can be challenging, especially for individuals struggling with depression. Dr. Michael Noetel, a senior lecturer in psychology at the University of Queensland, highlighted that accountability and support are key factors in maintaining exercise habits.
“Taking a few steps toward getting that support makes it more likely that you’ll keep going,” said Noetel. This could mean joining a fitness group, hiring a personal trainer, or even asking a friend or family member to go on walks with you.
Additionally, making exercise more enjoyable can help make it a sustainable part of your routine. “Be kind to your future self by making exercise as easy and attractive as possible,” Noetel recommended. Whether that’s listening to an audiobook while walking or trying a new fitness class, enjoying your workout makes it more likely you’ll stick with it.
Conclusion: Small Steps for Big Mental Health Benefits
The study highlights the mental health benefits of physical activity, with even small changes like adding 1,000 steps a day offering substantial improvement. While more research is needed, particularly regarding individuals with clinical depression, the findings support the idea that moving more—whether walking or engaging in other activities—can be a powerful tool for preventing and managing depression.
So, whether you’re aiming for 7,000 or 10,000 steps, the message is clear: take that first step, and be kind to yourself as you build a habit that can improve both your physical and mental well-being.
