Can a Daily Walk Boost Your Mood? The Science Behind Walking and Mental Health

John Egan - The Upside Blog

by | Read time: 4 minutes

People coping with depression can make great strides with therapy and medication. But research shows exercise can be a powerful tool in combating depression. In fact, one of the simplest forms of exercise — walking — can be especially beneficial.

Does Walking Help Depression

A Spanish study published in December 2024 by the medical journal JAMA Open Network outlines a positive relationship between the number of steps that someone walks per day and the level of depression in adults.

“Our results showed significant associations between higher numbers of daily steps and fewer depressive symptoms as well as lower prevalence and risk of depression in the general adult population,” the researchers wrote. “The objective measurement of daily steps may represent an inclusive and comprehensive approach to public health that has the potential to prevent depression.”

The researchers reviewed 33 studies involving 96,173 adults to arrive at their conclusions. Their review showed that a daily step count of at least 5,000 was linked to fewer symptoms of depression and a daily step count of at least 7,000 was linked to a lower risk of depression. One mile equals about 2,000 steps.

The Spanish researchers cited studies indicating that adults who boosted their daily step count by 1,000 and racked up more than 7,000 steps per day had a 9% and 31% lower risk, respectively, of developing depression.

“In people who are depressed, neuroscientists have noticed that the hippocampus in the brain — the region that helps regulate mood — is smaller. Exercise supports nerve cell growth in the hippocampus, improving nerve cell connections, which helps relieve depression,” explains Dr. Michael Craig Miller, a psychiatrist who is former editor in chief of the Harvard Mental Health Letter.

Evidence supports health benefits of walking

The Spanish study isn’t the only one to demonstrate the benefits of walking:

  • A Chinese study published in July 2024 by the medical journal JMIR Public Health and Surveillance came to a similar conclusion as the Spanish study. The Chinese researchers reviewed dozens of studies that collectively showed various forms of walking can decrease symptoms of depression and anxiety in adults. “Walking can be adopted as an … intervention for reducing depression and anxiety,” the researchers wrote.
  • A study published in 2023 by the European Journal of Preventive Cardiology suggests that as few as 3,867 steps per day could significantly reduce the risk of death from any cause, and as few as 2,337 steps per day could reduce the risk of death from cardiovascular disease. This research, led by professors at U.S. and Polish universities, examined results from 17 studies involving 226,889 people.

How to incorporate walking into your daily routine

It doesn’t require a trip to the gym to add walking to your daily routine or bump up the number of steps you’re taking. Here are six recommendations from U.S. News & World Report for stepping up your commitment to walking.

  1. Keep walking shoes on hand.

Stash a pair of walking shoes in your car or at your workplace. This enables you to more easily go on a quick stroll or even a long walk.

  1. Stroll with a friend or relative.

Bringing along a pal on your walks, such as a friend, relative or coworker, can strengthen your exercise regime and your personal relationships.

  1. Move during your children’s activities.

“Instead of sitting in the waiting area or on the bleachers during your [kids’] activities, take a walk around the field, gym or neighborhood,” U.S. News advises. “You’ll stay active while setting a healthy example.”

  1. Explore scenic routes.

“In both your home and work environments, make small adjustments to incorporate more walking,” U.S. News says. “Walk to a restroom farther from your desk, take the long way to the breakroom or a colleague’s office, or loop around the block before getting your mail.”

  1. Park and walk.

When you’re running errands, park your car in a central spot and walk to each store instead of driving.

“If your bags get heavy, simply drop them off in the car before continuing. Not only will you get more steps in, but you’ll also save on gas,” says U.S. News.

  1. Conduct on-the-move meetings.

Rather than sitting in a meeting room, hold mobile face-to-face work conversations. For example, you might stroll around your office building or visit a nearby park. You can do the same while making professional or personal phone calls.

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