A higher daily step count linked to fewer symptoms of depression, new study finds. Here's how many steps to aim for — and ways to sneak more movement into your day.

Kaitlin Reilly
·Reporter
Updated ·5 min read
Someone's legs, from the knee down, seen from behind, in athletic shoes.
Upping your step count could make a big difference to your mental health. (Getty Creative)

You know that moving more is great for your health. Breaking up sedentary time reduces risk for cardiovascular disease, helps you manage your weight, boosts your memory and even supports better blood sugar control. Now there’s good reason to believe that sneaking in more steps can significantly improve your mental health as well.

A new analysis from the University of Castilla–La Mancha in Spain, which interpreted data from more than 96,000 adults, found that those who took more steps during their day also had fewer symptoms of depression. The research, which looked at 33 separate studies, suggests that the more we move, the more we may be able to stave off the mental health condition.

You don’t have to aim for that often-touted 10,000 steps per day to see the benefits of getting more steps in. According to the study, walking at least 5,000 steps a day was associated with improved mental health, and 7,000 or more steps daily significantly reduced the risk of depression. Every additional 1,000 steps taken per day was also tied to a lower risk of depression — suggesting that even small increases in activity can make a difference.

That said, the study’s authors noted the importance of having more research conducted to “clarify the potential protective role of daily steps in mitigating the risk of depression during adulthood.” Alexander Rothstein, a program coordinator of exercise science at New York Institute of Technology who was not involved with the study, tells Yahoo Life he’d like to learn more about how exactly step count and mental health might be linked.

“One of the most important to mention is that although a correlation is seen between steps and lower depressive symptoms, there is no evidence to suggest a causal relationship,” Rothstein says. “For example, is it that more steps reduce depressive symptoms, or is it that having fewer depressive symptoms results in being more likely to be physically active and therefore having more steps?”

While more research needs to be done on this association, staying active is good for your overall health — and getting more steps is one way to track that. Want to get moving more, but not sure how? Here are some tips that can help.

Keaira LaShae, founder of the fitness app If You Can Move, tells Yahoo Life that she finds ways to add movement into her day even when she can’t make it to the gym or make time for a more formal at-home workout. For LaShae, who is a mom, that sometimes means dancing around the living room with her kids (yes, those steps still count!) or going for a walk as they ride their bikes. “Little bursts of movement throughout the day really add up, and they not only improve your physical health but also help boost your mood,” LaShae says.

Errands can be a great place to add in steps too. You can park further away from the store while grocery shopping, or add in another lap around the store before you check out. Typically let a robo-vacuum take on the dirt on the floor? Whip out the broom and dustpan instead.

Instead of grabbing a coffee at a local shop for a catch-up with your friend, take your java to go and walk around the neighborhood. You’ll sneak steps in and get the added mental health benefit of social connection.

“Our brains are wired for connection,” psychotherapist Sophia Spencer tells Yahoo Life. “Combining movement with social interaction creates a dual benefit: The physical activity boosts endorphins while social connection releases oxytocin, creating a powerful mood-lifting combination.”

Do you dread treadmill workouts, or simply skip running on your own because you don’t like doing it alone? Many people across the country are joining run clubs to stay motivated to work out and make some friends in the process.

Not a big runner? “Cozy cardio” may be for you. It was popularized by TikToker Hope Zuckerbrow, who shared her morning walking pad routine — which included soft lighting, a fun beverage and her favorite show — as a way to make exercise less intimidating and more joyful. Sneaking in extra steps in a low-pressure environment can help you get more movement in without it feeling like a chore.

If you spend all day sitting in your office chair, break up that time with extra steps. Take a work call while you take a lap around the office, get up and go over to a co-worker's desk to ask a question instead of shooting over an email and use your lunch to stroll outside instead of scarfing a salad at your desk.

If you work in a multilevel office building, you can also skip the elevator and get some heart-pounding exercise by taking the stairs.

We get it: It’s so easy to click a button and have everything you could ever need delivered to your front step. However, while your delivery person may be clocking in many steps, you’re missing out on movement. Instead of ordering that birthday present for your sister, head to the mall to pick it up — and, while you’re at it, take an extra lap around the shops. Mall walking is a great way to get extra exercise, especially if the weather outside isn’t ideal.

If you live in a walkable area, try setting a new rule for yourself, courtesy of Cacti Wellness founder and personal trainer Kira Jones: “I like following what I call the ‘15-Minute Rule.’ If I'm within 15 minutes of my destination by foot, I walk,” she tells Yahoo Life.

While that may not be possible for things like grocery shopping (given that you’ll likely have big bags to carry home) it’s great for things like running to the post office or popping by a friend’s house. Those extra steps will add up.

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