Study Links Certain Number of Daily Steps to Preventing Depression

A major review suggests that taking a certain number of daily steps may help reduce the risk of depression.

Key Facts:

A Spanish-led research team analyzed 33 studies with 96,173 adults.
Walking at least 5,000 steps daily was linked to fewer depressive symptoms.
Logging 7,000 or more steps was tied to a lower risk of depression.
Over 7% of U.S. adults have been diagnosed with depression.
Experts say walking releases mood-supporting hormones like dopamine and serotonin.

The Rest of The Story:

The study conducted by Bruno Bizzozero-Peroni, PhD, from Universidad de Castilla-La Mancha in Cuenca, Spain and published in JAMA Network Open, pointed to a clear link between daily step counts and mental health.

Dr. Marc Siegel, who was not involved in the research, noted that these findings add to a wide body of evidence supporting exercise as a natural antidepressant. “Exercise increases the release of the ‘happy hormones’ — dopamine, serotonin and oxytocin,” Siegel told Fox News.

Another expert, Dr. Richard Bermudes, explained that every 1,000 extra steps per day can lower the risk of depression by 9%. He also suggested walking outside for added benefits from natural light.

To those struggling with depression, Bermudes told Fox News they should “take it one step at a time.”

“For those with severe depression, try incrementally day after day, increasing by 100 steps each day,” he stated. “If you work and are stuck at a desk most days, schedule 15-minute breaks to exercise the brain by taking a walk.”

Commentary:

These findings suggest a simple, low-cost strategy for improving well-being: walk more each day. Although more controlled research is needed, many clinicians see value in moving toward a daily step goal as part of a balanced lifestyle.

Small, steady increases in step counts can be especially helpful for those already dealing with depression. A few extra minutes of walking, ideally outdoors, might bring noticeable mood improvements over time.

The Bottom Line:

Getting at least 5,000 steps a day appears to curb depressive symptoms, while 7,000 steps may offer even stronger protection. A regular walk could be a practical way to boost mental health.