Walking is regarded as one of the most basic forms of exercise, did you know that just 5,000 steps a day could substantially decrease the risk of depression? Interesting links between daily step counts and mental health, especially in lowering depressed symptoms, have been found in a recent study done in 2024. Here is everything that you need to know about this discovery.

What’s the connection?

Depression is a growing concern worldwide, affecting millions of people. As per a data by WHO, around 280 million people are currently suffering from depression all over the world. According to research, physical activity, such as walking, may reduce depressive symptoms. A meta-analysis of 33 research involving over 96,000 adults showed that people who walked at least 5000 steps per day had fewer depression symptoms than those who walked less.

The science is easy: walking produces endorphins, the body’s natural mood boosters. Regular walking also lowers stress chemicals such as cortisol, promoting a more balanced mental state.

Why 5000 steps is the magic number

While 10,000 steps is mostly regarded as the ultimate daily goal, it is also believed that even 5000 steps can offer substantial mental health benefits. Participants in the research who walked 5000-7499 steps daily showed a notable decrease in depressive symptoms.

This means you don’t have to be a fitness fanatic to improve your mental health. A brisk 30–40 minute walk around your neighborhood or workplace can make a noticeable difference in how you feel.

More steps and less risks

The study also found that increasing your daily step count by even 1000 steps can reduce your risk of depression by 9%. For those walking 7000 steps or more, the risk was lowered by 31%. These findings highlight a dose-response relationship: the more you walk, the better your mental health outcomes.
However, the benefits are not just for those hitting high step counts. Even modest increases in activity levels, like moving from 3000 to 5000 steps, are linked with significant mental health improvements.

How walking helps our brain

Walking not only improves your mood, but it also has an impact on how your brain functions. Regular walking boosts blood circulation, cerebral connection, and supports the creation of new brain cells. These physiological changes can help fight depression and improve general cognitive function.
Walking outdoors adds the benefit of exposure to natural light, which helps regulate your sleep cycle and combat seasonal mood changes.

Making walking a habit

Adding 5000 steps into your daily routine is easier than you think:

Even on busy days, small changes—like taking the stairs or parking farther from your destination—can add up.