Expert Reveals The Number of Steps You Should Be Walking Each Day To Improve Mental Health
We all know walking is good for us. “Get your steps in!” has become the unofficial motto of fitness fanatics, smartwatch wearers, and that one friend who’s always mysteriously closing their rings.
But now, thanks to a recent study published in JAMA Network Open, we’ve got solid proof that those steps are doing more than just keeping us physically fit—they’re giving our mental health a serious boost, too.
If you’re someone who’s looking for a simple way to feel better, reduce stress, and maybe even combat symptoms of depression, walking might just be your new best friend. Let’s dive into the key takeaways from this study and chat about how you can step up (pun fully intended) your daily step game.
The Study: Why Steps Are the Real MVP
The research analyzed data from over 33 observational studies, covering 96,000 adults. (Yes, that’s a lot of people—and a lot of steps!) The verdict? Walking at least 5,000 steps per day was associated with significantly reduced symptoms of depression.
The sweet spot for maximum mood-boosting benefits? Around 10,000 steps daily.
But here’s the thing: Even a modest increase in steps—say, adding an extra 500 or 1,000 to your current routine—can make a noticeable difference. This isn’t about perfection; it’s about progress.
Why Walking Works Wonders
So, what’s the magic behind those steps?
Natural Mood Enhancer:
Walking triggers the release of endorphins, those feel-good chemicals that leave you buzzing with positivity. It’s like a mini therapy session, minus the couch and hefty bill.
Stress Reducer Extraordinaire:
Ever noticed how a brisk walk clears your head? Walking helps lower cortisol (a.k.a. the stress hormone) and gives you the mental space to untangle your thoughts.
Brain booster:
When you’re out walking, your brain gets flooded with oxygen-rich blood. This enhances focus, memory, and overall cognitive function.
You might just come back from your walk with your next big idea!
How to Easily Add More Steps Into Your Day
Now that we know walking is basically a magic pill with zero side effects, let’s talk about how to make it a habit.
Because let’s face it: Between work, Netflix, and trying to adult, finding time to walk 5000 steps a day isn’t as straightforward as it may seem.
1. Make it a morning thing
Start your day with a quick 10-minute walk around the block. Not only will you rack up some early steps, but you’ll also set a positive tone for the rest of your day.
If you want to be extra productive, use this time to catch up on emails, brainstorm your to-do list, or even call a friend.
2. Turn errands into opportunities
Heading to the grocery store or meeting friends for coffee? Park further away or get off the bus one stop early.
Small changes add up, and before you know it, you’re hitting your step goals without even trying.
Where possible, try to swap driving for walking (not always easy in rainy England!). If the journey will take you less than 40 minutes on foot, walk instead of drive.
3. Use your phone to work whilst walking
If you have a desk job, chances are that some tasks can be done from your phone (answering emails, slack messages, writing up meeting notes…)
Once a day, go for an hour-long walk and use this time to get all of this admin stuff done.
Not only will this help you to increase your step count, but walking whilst working could also make you more productive!
4. Invest in a treadmill desk
If you really struggle to step away from your laptop, or have days that are packed with meetings, invest in a treadmill desk.
You can find plenty of affordable options on Amazon (like the one below). These desks make i easy to move your body without sacrificing any precious work time!
If the idea of 10,000 steps feels like climbing Mount Everest, don’t stress. The study makes it clear: Every step counts. Whether it’s 5,000, 2,000, or just a short walk to your mailbox, you’re still reaping the benefits. Start small, and let the momentum build naturally.
Of course, walking isn’t a cure-all. If you’re struggling with your mental health, don’t hesitate to reach out to a professional. Think of walking as part of your self-care toolkit—a companion to therapy, journaling, or whatever else helps you feel your best.
The Bottom Line
Walking isn’t just good for your physical health; it’s a powerful tool for improving your mental well-being. And the best part? It’s free, requires zero equipment, and can fit into even the busiest of schedules.
So, grab your comfiest shoes, put on a podcast or playlist, and get stepping. Your mind (and body) will thank you for it.
What’s your favorite way to sneak in steps? Share your tips in the comments—I’d love to hear your ideas!
