Can 10,000 Steps Improve Your Depression?

Can you walk away your depressive symptoms? It seems like walking really helps according to the research. A systematic review and meta-analysis published in JAMA Network Open in 2024 looked at data from 33 observational studies involving 96,173 adults. They found that people taking 7000 steps a day or higher were associated with lower risk of depression. If they went 10,000 steps or more per day, they had significantly fewer depressive symptoms compared to those taking fewer than 5,000 steps per day. This is huge!

I don’t want you to think that I’m downplaying depression by talking about your daily step count. However, if you’ve been feeling low, sad, depressed, overwhelmed, and blah, this is definitely something to consider adding into your routine.

While I’m a fan of getting your steps however you can, walking outside in some nature or fresh air gives you an extra bonus! This may be as simple as walking in your neighborhood, in a park, or hitting up a nature trail.

However, if you’re like me and live in a state that often has less than ideal weather, consider a treadmill or walking pad. Walking pads are generally smaller, less bulky, and able to fit under a desk if your desk is a standing desk. Some people I know put their walking pad in front of their tv while they watch their favorite shows.

Of course you can always upgrade to a treadmill or use the treadmill at your gym. Walking to warm up or cool down is a great way to hit your numbers!

Tracking your steps can be done in a few ways at a few different price points.

The most common way is with a “wearable.” This is either a watch (like an Apple watch), band (such as Whoop), or ring (like Oura ring) that counts steps as you walk. The old fashion way is to wear pedometer clipped to your hip. I personally have been using this pedometer because I use this walking pad at my standing desk. The pedometer tracks my steps instead of all the random hand movements my hands make in meetings or while typing.

Thanks to my active dog, and my walking pad, I often hit or exceed that 10,000 step mark!

Give it a try - set a step goal and over time see how you feel!