Walking This Many Steps Daily Can Enhance Mental Well-Being

The benefits of walking for improving mood have been reinforced by a new study that reviewed over 30 published observational studies. The meta-analysis, published in JAMA Network Open, found a correlation between daily step count and reduced depressive symptoms in individuals without clinical depression.

According to the research, taking just 5,000 steps per day was associated with a decrease in symptoms of depression. The study also revealed that as individuals increased their daily step count, their risk of depression decreased. Overall, the results suggest that higher step counts, up to 10,000 steps per day, can lead to a lower risk of depression.

While the study provides valuable insights into the mental health benefits of walking, it’s important to note that the findings are correlational and not causal. Researchers pointed out that individuals who walk more steps per day may also engage in other healthy habits that contribute to their mental well-being.

Experts have long recognized the connection between exercise and mental health. Teresa Behrend Fletcher, PhD, emphasized that all physical activity can help reduce depressive symptoms, but walking may have unique advantages for alleviating or preventing depression. Milica McDowell, DPT, highlighted the rhythmic nature of walking, which can enhance mood by helping individuals enter a flow state and reduce fixations on negative thoughts.

If you’re looking to boost your mood through walking, experts recommend starting small and gradually increasing your step count. Setting achievable goals and finding ways to make your walks more enjoyable, such as incorporating socializing or spending time in nature, can help make walking a beneficial and sustainable habit for improving mental health.