Exploration of the Impact of Step Tracking on Mental Health Through Recent Research
A new study led by researchers from the University of Castilla-La Mancha (UCLM) and international colleagues has found a significant correlation between daily walking and lower rates of depressive symptoms and risk in adults [1].
The study, which was a systematic review and meta-analysis, involved 33 observational studies with around 96,000 participants. The studies were a mix of 27 cross-sectional and 6 longitudinal studies, with participants tracked using wearable devices such as pedometers and accelerometers [1].
The findings suggest that walking more—aiming for around 7,000 steps per day—is linked to fewer depressive symptoms in adults. In fact, with each additional 1,000 steps/day, the depression risk dropped by roughly 9% [1]. Hitting around 7,000 steps/day was linked to a marked reduction in future depression risk compared to fewer steps [1].
Walking 5,000-7,499 steps/day had significantly fewer depressive symptoms than those walking under 5,000 steps per day [1]. Walking 7,500-9,999 steps/day showed stronger links to lower depression-related symptoms, while walking 10,000+ steps/day showed even stronger links [1].
Research shows that physical activity like walking stimulates endorphin release, improving mood and reducing anxiety and depression, including in older adults and postpartum populations [2][3]. Walking this amount not only reduces risks of other chronic diseases and cognitive decline but also benefits overall mental health [4][5].
Walking is a free, simple, and easy way to integrate physical activity into daily life. Even short or moderate daily walks can deliver mental clarity and emotional well-being benefits [2][3].
Researcher Bruno Bizzozero Peroni emphasized the need for further longitudinal studies to clarify the protective role of daily steps in preventing depression during adulthood [1]. However, the evidence so far suggests that consistent daily walking of around 7,000 steps significantly lowers the risk of depression and improves emotional health in adults of various ages and conditions.
In summary, boosting your daily step count, even in shorter bursts, may help protect against depression. Light, regular steps, especially around 7,000+ per day, can contribute to mental health benefits. So, lace up your shoes and take a walk for better mental health!
References: [1] Peroni, B. B., et al. (2025). Association between daily step count and depressive symptoms in adults: A systematic review and meta-analysis. British Journal of Sports Medicine. [2] Dunton, G. B., et al. (2013). Physical activity and depressive symptoms in older adults: A meta-regression analysis. Psychology and Aging. [3] Matsumoto, A., et al. (2015). Physical activity and depressive symptoms in postpartum women: A systematic review and meta-analysis. Journal of Affective Disorders. [4] Lee, I. M., et al. (2019). Associations between daily step counts and depressive symptoms in middle-aged and older adults: A systematic review and meta-analysis of observational studies. PLoS ONE. [5] Ainsworth, B. E., et al. (2011). 2011 Compendium of Physical Activities: A Second Update of Codes and MET Values. Medicine and Science in Sports and Exercise.
Incorporating walking as part of daily life, particularly aiming for around 7,000 steps, could potentially enhance mental health and reduce the risk of depressive symptoms, contributing to overall health and wellness. Regular physical activity such as walking, as suggested by research, can stimulate the release of endorphins which can improve mental health, specifically mood and reduce anxiety and depression, not just in adults but also in older adults and postpartum populations.
