Healthy Living with Dr. Hall: Walking Your Way to a Better Mood

How Getting Your Steps In Can Help Fight Depression

A simple walk might do more than just clear your head. According to new research, getting more daily steps could actually lower your risk of depression. A large review published in JAMA Network Open looked at data from 33 studies involving nearly 100,000 adults across 13 countries.

Using fitness trackers, smartphones, and pedometers, researchers found a clear trend — the more people moved, the less likely they were to experience symptoms of depression. Those who walked at least 5,000 steps per day had a noticeably lower risk of feeling depressed. The biggest boost came for those who took more than 7,500 steps daily — they were 42% less likely to experience depressive symptoms.

Dr. Karmel Choi, a clinical psychologist at Harvard Medical School, who was not involved in the research, says that’s good news for people who aren’t gym lovers. “You don’t have to run marathons or take intense classes,” she explained. “Even gentle, everyday movement adds up and supports mental health.”

The review also found that for every extra 1,000 steps a person took each day, their risk of developing depression dropped by about 9%. The lead researcher, Dr. Estela Jiménez López from the University of Castilla-La Mancha in Spain, suggested that setting small daily step goals could be a simple, inclusive way to support mental well-being.

While this study didn’t focus on people already diagnosed with depression, past research has shown that exercise can help ease symptoms. In fact, a 2024 study in The BMJ found that exercise can be just as effective as antidepressant medication — and sometimes even more so. Of course, many people benefit most from a combination of treatment options, such as therapy, medication, or both. The U.S. Centers for Disease Control and Prevention (CDC) recommends adults get 150 minutes of moderate activity per week for overall health.

But instead of timing workouts, many people find it easier to track their steps with a smartwatch or phone app. “Pick the metric that motivates you,” said Choi. “Step counts aren’t the goal by themselves — they’re just a useful way to measure movement.” Cardiologist Dr. Evan Brittain from Vanderbilt University agrees. He’s seen firsthand how patients often overestimate their activity levels. “It helps when we can show them real numbers,” he said.

Brittain’s own 2022 study, which was part of the new analysis, found that people who walked more than 8,200 steps a day were less likely to have obesity, sleep apnea, reflux disease, or depression. With more than 330 million people worldwide living with depression, and about 7% of Americans reporting moderate to severe symptoms at any given time, the findings are a hopeful reminder that small lifestyle changes can make a difference.

“The message is simple,” Brittain said. “More movement is better — and even a little is better than none. You don’t need to run a marathon. Just start with a walk.”

Dr. David Hall is the owner of Hall Chiropractic Center. With over 40 years of experience, Dr. Hall is proud to serve the residents of Tega Cay and Fort Mill.