Skip to main content

How many steps should you walk a day to reduce symptoms of depression? New study

We often hear about 10,000 steps a day. What does the new research show?

By Steph Green Jan 15, 2025 5:00 AM

Man walking outside with coat in nature — Tamar Willoughby / Pexels

Research highlights how exercise boosts mood and prompts the release of feel-good endorphins. Previous studies have shown that physical activity can help reduce the symptoms of depression and other psychological conditions. We also know that exercise reduces levels of stress hormones.

Walking is one way to get your body moving, and there’s also plenty of research on how walking can improve your health and wellness. Walking is a form of movement that simply involves putting one foot in front of the other, and it’s usually more preferable and accessible for many people. Recently, researchers wanted to know how many steps you should walk per day to reduce the symptoms of depression and to help you live longer. We often hear about 10,000 steps a day. What does the new research show? Let’s take a look.

Recommended Videos

The study

Man walking on the beach — Dajana Reci / Pexels

In the study published in Jama Network Open, researchers analyzed 33 different studies involving 100,000 people. The study participants wore pedometers to measure their step counts. They were divided into three groups:

Low step count — Less than 7,000 steps per day.
Moderate step count — Between 7,000 and 10,000 steps per day.
High step count — 10,000 steps per day or more.

Participants filled out questionnaires about their mental health. Researchers considered factors like BMI or body mass index, smoking, and diet.

The results

Man in suit pants walking up stairs — Marus Cirpaci / Pexels

These are the results:

Participants who managed 7,000 steps per day were 31% less likely to suffer from symptoms of depression.
Doing 10,000 steps per day didn’t provide any further benefits regarding depression or mortality risk.
The intensity or walking pace didn’t make a difference, as long as people got 7,000 steps daily.

The takeaway

man walking his dog husky — Ninobur / Pexels

While we keep hearing about getting your 10,000 steps in per day, this new research shows that 7,000 steps are enough to help reduce the symptoms of depression. If you can’t manage the popular 10,000, it seems 7,000 could be the new sweet spot. Tracking your steps is easier with the advent of fitness trackers and wearables. If you’d prefer a gentler stroll over a power walk, this research shows consistency matters more than intensity.

Steph Green (Steph Zee) is a singer-songwriter and professional writer with over 12 years of experience in healthcare and… Read Full Bio

Topics

Workouts

Health & Fitness

Fitness 101: The perfect bench press with fitness expert James McMillian

Adult, Male, Man

Every man has a similar thought when they first get up to go to the gym. We see it in movies. We see it in TV shows. The bench press is the number one representation of strength. When the movies or TV shows want to showcase their character’s strength, they send them to the weight bench with piles of plates on each side of a bar. The result of that is that when we head to the gym, the bench is the first destination. So, we need to make sure every man is armed with the knowledge and confidence. Men have to learn how to do a bench press and how to do it well.

That is why I reached out to one of my favorite fitness experts for our next edition of Fitness 101, James McMillian. As the President and Head Coach of Tone House, New York City’s premier athletic conditioning studio, he’s spent over a decade in the fitness world. From personal training and coaching high-energy group workouts to bringing people together through fitness experiences across the country, he is likely the busiest father and entrepreneur in New York. He is also in better shape than all of the Avengers and dresses better to boot. So, I will let him take the lead on teaching us about the bench press.

Health & Fitness

Fall back into your routine: Expert helps us reset after losing an hour of daylight

Dr. Bonnie Mitchell

I went to bed on Saturday night and it was still fall. When I woke up on Sunday, it felt like the winter was barrelling toward me because it was going to get dark before dinner and I was waking up an hour earlier than I am used to. Daylight Savings Time (whether you like it or not) is one of the parts of our yearly life we have to deal with. Once during the year we spring forward and we lose an hour of sleep. The other time of the year, like this past weekend, we fall back and gain an hour of sleep. As you can imagine, changing the hours of the day can destory your rythym, and that can throw off your routine and cause you to fall into a slump. If this sounds like you, I got some help from Dr. Bonnie Mitchell, Clinical Director at The Mental Health and Stabilization Center of Sacramento to get me back on track.

Here is what she sent me and what can help you too.

Health & Fitness

Not your average wellness gifts: A holiday guide for the health-conscious

Sharper Image

The words “health & wellness” have many different definitions and interpretations—depending on who you ask. As someone who prioritizes health as much as possible in my personal life, I’m painfully aware that this industry is full of endless products that don’t always live up to their claims. When it’s time to go holiday shopping for that “health-conscious” person in your life, I urge you to consider whether they really need yet another protein shaker bottle, reusable gym water bottle, or pack of protein bars.

While there’s nothing wrong with these so-called “gym bro” health & wellness gifts, 2026 is the time to think outside of the box for holiday gift-giving. With an ever-changing selection of modern technology and innovative products available to help inform smart health choices and advance our health, gift-giving in 2026 requires even more thought and careful gift selection.