The Route to Improving Mood: Can Walking Help with Depression

Regular walking can be an affordable way to maintain mental health. Adults who took at least 7,000 steps per day had a 31% lower risk of developing depression than the less active participants. At the same time, an increase in activity by 1,000 steps per day was associated with a 9% reduction in the risk of disease. This was reported by GQ with reference to experts and scientific papers. "" How much you need to walk to improve your mood, whether there is a "magic" number of steps and whether walking can replace treatment — in the material of Izvestia.

Does walking help with depression

Physical activity has long been considered as one of the factors that can affect the emotional state. At the same time, walking occupies a special place.: it does not require athletic training, special equipment and significant expenses, and the intensity and duration of walks can be selected taking into account a person's well-being.

Elizabeth Kera, a clinical neuropsychologist at Hackensack University Medical Center, told GQ that patients who come to her because of a worsening mood are often surprised by the recommendation to pay attention to physical activity. However, experts emphasize that the effect of exercise on a person's condition does not mean that walking is a full-fledged substitute for antidepressants or psychotherapy.

The most convincing evidence relates not only to a short-term improvement in mood after a walk, but also to the relationship between the usual level of activity and the severity of depressive symptoms. At the same time, studies consider both people with diagnosed depression and those who periodically experience depression, loss of strength and decreased interest in their usual activities, but do not meet the clinical criteria for the disorder.

How many steps should I take per day

One of the key sources was a systematic review and meta-analysis of 33 observational studies published in 2024 in the journal JAMA Network Open. 96,173 adults from 13 countries took part in them. The number of steps was measured using pedometers and accelerometers, and the emotional state was assessed based on the results of questionnaires or data on diagnosed depression.

In people who walked from 5,000 to 7.5 thousand steps per day, depressive symptoms were less pronounced on average than in participants who took less than 5,000 steps. A similar relationship was observed among those who walked from 7.5 thousand to 10 thousand and more than 10 thousand steps.

When comparing participants with different levels of activity, it turned out that more than 7.5 thousand steps per day were associated with a lower prevalence of depression. The difference compared to less active people reached 42%. However, this indicator cannot be interpreted as a guaranteed 42% reduction in symptoms after starting walking. The point is that depression was less common among the more active participants at the time of the research.

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Separately, the scientists analyzed data from studies in which the condition of people was monitored for a certain time. In them, taking at least 7,000 steps per day was associated with a 31% reduction in the risk of depression. Each additional thousand steps corresponded to a risk reduction of about 9%.

Thus, the results suggest a link between activity and mental health, but do not prove that walking was the only reason for the differences. An inverse relationship is also possible: people without depressive symptoms may move more, whereas with depression it is often difficult for a person to get out of bed, leave the house, or even perform the usual daily activities.

The authors of the meta-analysis also pointed out the differences between the included papers, the possible influence of unaccounted-for factors, and the insufficient quality of some of the research. Therefore, the indicators of 7 thousand and 7.5 thousand steps should be considered as benchmarks, and not as a medical norm.

Is it necessary to go through 10 thousand steps

Research data does not confirm that it is necessary to overcome 10,000 steps every day to support mental health. A positive relationship was already observed starting from 5,000 steps, and even a small increase in activity could bring additional benefits.

Up to the 10,000-step mark, the researchers found an approximately linear relationship: the more participants moved, the less likely they were to have depressive symptoms. However, scientists have not been able to establish an upper limit after which a further increase in activity ceases to be beneficial.

The optimal number of steps may also depend on age, health status, baseline activity level, and individual risk of mental disorders. For a sedentary person, moving from 3,000 to 4,000 steps, for example, may be a more realistic and useful goal than trying to overcome 10,000 at once.

In addition, the number of steps does not reflect the entire physical activity. Cycling, swimming, strength exercises or yoga classes may have almost no effect on the pedometer, although they are also associated with an improvement in physical and mental health.

How long should the walk last?

The researchers studied not only walking, but also aerobic, strength, and mixed exercises, as well as practices combining movement and attention. All the considered types of stress were associated with a decrease in depressive symptoms compared with the control groups. At the same time, the authors estimated the load in MET-minutes, an indicator that takes into account both the duration and intensity of exercise. Therefore, the results cannot be reduced to a single number of minutes of walking without taking into account its pace and the physical condition of a particular person.

According to neurologist Rab Nawaz Khan, the figure of 35 minutes can be a useful guideline, but it is not a "magic" threshold. The specialist suggests starting with an achievable goal — for example, with a ten-minute walk every day. Then the duration and frequency can be gradually increased.

Kera, in turn, advised walking for at least half an hour two to three times a week, if possible, gradually increasing the frequency to four to five times. These recommendations should be taken as a practical scheme, and not as a mandatory standard: in a depressed state, even short but regular activity may be more feasible than the initially high plan.

What the clinical trials have shown

Observational studies make it possible to assess the relationship between the number of steps and people's condition, but they do not always answer the question of whether walking can directly reduce symptoms. More significant data is provided by randomized trials in which participants are divided into groups with different conditions.

The review published in 2024 in JMIR Public Health and Surveillance included 75 such studies involving 8,636 people. In 68 studies, depressive symptoms were assessed, in 39 — anxiety, and in 32 — both indicators.

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Compared with inactivity, walking was associated with a statistically significant reduction in symptoms of depression and anxiety. The effect was observed in different formats of classes: individual and group, indoors and outdoors, as well as with varying frequency and duration of walks.

The benefit was noted both in people with depression and in participants without such a diagnosis. At the same time, the effect was stronger in patients with more pronounced symptoms. However, the results of individual studies varied markedly, so the scientists were unable to establish one optimal program for all participants.

Another major systematic review, published in The BMJ, combined 218 studies involving 14,170 people with depression. Walking or jogging was associated with a moderate reduction in symptoms compared with routine care and other control conditions. Positive results were also obtained for yoga, strength and mixed aerobic training.

However, the authors rated the reliability of evidence for walking and running as low. Only one included study met the strict criteria for low risk of systematic errors. This does not negate the potential benefits of exercise, but it shows why scientists have so far avoided prescribing a single number of steps as an independent treatment method.

How walking can affect mood

There is no established mechanism that fully explains the link between walking and depression. Physical activity simultaneously affects several body systems, so it is difficult to separate the influence of one process from another.

During exercise, blood circulation increases, and the activity of the nervous and hormonal systems changes. Among the possible mechanisms, scientists are considering changes in the work of serotonin and norepinephrine, regulation of inflammatory processes, increased neuroplasticity and effects on the hypothalamic-pituitary-adrenal system involved in the stress response.

Psychological factors can also be important. A walk creates a daily routine, gives a sense of accomplishment, helps to switch attention, can improve sleep and maintain social contacts if a person is not walking alone. Thus, the result is probably formed not by a single substance or process, but by a combination of biological and behavioral mechanisms.

How to start walking when you lose strength

One of the main symptoms of depression is a decrease in energy and motivation, so the advice to "just walk more" may be difficult to follow. Experts recommend starting not with an ideal plan, but with a minimal action that a person is able to repeat regularly.

Such a starting point can be a ten-minute walk, an additional circle around the house, or getting off one stop earlier. If this does not cause a significant deterioration in well-being, the duration can be gradually increased. Another option is to divide a half—hour walk into several short trips during the day.

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At the same time, it is more convenient to use the number of steps to observe your own dynamics, rather than to compare with other people. A more practical task may be to gradually increase the personal average, for example by 500-1000 steps, rather than a daily attempt to reach the set figure at all costs.

In case of chronic diseases, pain, balance disorders or prolonged lack of physical activity, it is better to discuss the exercise program with your doctor in advance. You should also focus on your well-being: sudden weakness, pain, dizziness and severe shortness of breath require cessation of exercise and medical advice.

Can walking replace the treatment of depression

Walking can be used as one of the ways of self-help and as an adjunct to treatment, but it cannot replace professional help. The World Health Organization recommends maintaining physical activity in sedentary adults with depression. In moderate to severe forms of the disease, it should complement, rather than displace, psychotherapy or medications prescribed by a doctor.

Depression is different from a temporary deterioration in mood. According to WHO, during a depressive episode, depression or loss of interest persists for most of the day, almost daily, for at least two weeks. These may include sleep and appetite disorders, fatigue, feelings of hopelessness or guilt, problems with concentration, and thoughts of death.

If you experience these symptoms, you should consult a doctor or mental health professional. It is impossible to cancel prescribed medications on your own or change the treatment regimen due to improvements after walking. If a person has thoughts of harming himself or there is an immediate threat to his life, it is urgently necessary to contact emergency services or a crisis assistance service.