Feeling down and stressed? A walk might be the last thing on your mind, but you might be surprised at how it could lift your spirits. More and more studies are showing that walking is not only good for your heart or waistline, but it is also very powerful for your brain.
The Science Behind Steps and Depression
There’s a growing number of studies suggesting that daily walking can not only lower the risk of depression but also reduce the symptoms of the disorder. A major study published in JAMA Network Open analyzed 33 studies involving over 100,000 adults from different parts of the world. The results were dramatic: those who walked more than 5,000 steps a day were less likely to have depressive symptoms or be diagnosed with depression than those who walked less. The more steps they took, the more it paid off. Those taking more than 7,500 steps per day reduced their risk of depression symptoms by 42%. On average, their risk decreased by 9% for each additional 1,000 steps.
How Many Steps Make a Difference?
The reality is, you don’t have to pursue the much-touted 10,000-step benchmark to notice results. That figure actually originated as a marketing concept in Japan in the 1960s, not as a scientific benchmark. For mental well-being, the actual returns begin at 5,000 steps, and the largest return lies somewhere between 7,000 and 10,000. Small changes do make a difference. Simply adding 1,000 steps to your daily activity can make a measurable impact on your mood.
Why Walking Works for Your Mood
So, how is walking so effective? When you get your body moving, you initiate a whole cascade of beneficial changes in the brain and body. Walking, as with other forms of exercise, also increases endorphins and neurotransmitters like serotonin—substances responsible for a great deal of mood stabilization. The repetitive, consistent beat of walking can also quiet down runaway thoughts, reduce stress, and shatter negative patterns.
One of the greatest things about walking is just how easy it is. As psychologist and fitness coach Supatra Tovar puts it, walking is low-stress and easy to maintain in contrast to more formal exercises. That makes it particularly beneficial for those struggling with low motivation or energy. You don’t require a gym, costly equipment, or a rigid routine—just a good pair of shoes and a commitment to put one foot in front of the other.
Making Walking Work for You: Simple Strategies
If you are just starting to walk or the idea of exercising scares you, begin slowly. Tovar recommends starting with 1,000 to 2,000 steps per day and increasing by another 500 steps whenever you are ready. Your daily routines count, too. Use the stairs, park farther away from the store, or walk while on the phone.
You can also turn walking into something that you actually enjoy. Try meeting a friend, listening to your favorite playlist or podcast, or going to a park. Studies even indicate that walking in nature—just one hour outside—may have a more powerful effect on stress-related areas of the brain than walking in the city.
Walking vs. Other Treatments for Depression
Remember that walking is strong, but it’s not a panacea, particularly for individuals with moderate or severe depression. Most people have the best outcomes if they exercise along with other therapies, such as medication or therapy.
Nevertheless, the proof is there: piling on more steps in your day is one of the simplest and most convenient means of raising your spirits and guarding your mental well-being. You don’t have to run a marathon or spend a few hours at the gym. A few more steps each day can bring you one step closer to a happier, healthier mindset.