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As we age, staying healthy is key to living our best life. New research reveals that increasing your daily steps could help fight depression.

Find out how many steps you need and simple ways to boost your daily movement!


The University of Castilla–La Mancha in Spain conducted an analysis that interpreted data from over 96,000 adults.

The findings were clear: individuals who took more steps throughout their day experienced fewer symptoms of depression.

This research, which synthesized 33 separate studies, indicates that an active lifestyle could be a key factor in preventing depression.

But how many steps should you aim for?


While the popular goal is often 10,000 steps a day, the study suggests that walking at least 5,000 steps a day can lead to improved mental health.

Aiming for 7,000 or more steps daily could significantly reduce the risk of depression.

Moreover, every additional 1,000 steps taken each day was associated with a lower risk of depression, highlighting that even modest increases in activity can have a positive impact.

The study's authors have called for more research 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, expressed interest in understanding the exact link between step count and mental health.

He pointed out that while there is a correlation between steps and lower depressive symptoms, it's not yet clear if more steps directly reduce depressive symptoms or if being less depressed leads to more physical activity.

“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?” Rothstein explained.

While the scientific community continues to explore these connections, one thing is certain: staying active is beneficial for your overall health.

If you're looking to increase your daily step count, here are some practical tips to get you moving:

1. Integrate movement into daily tasks​

Fitness expert Keaira LaShae suggests finding ways to add movement into your day, such as dancing with your grandchildren or taking a brisk walk while they ride their bikes.

Even household chores like sweeping instead of using a robo-vacuum can contribute to your step count.

2. Make it social​

Transform a coffee catch-up into a walk-and-talk session.

Psychotherapist Sophia Spencer notes that combining physical activity with social interaction can boost endorphins and release oxytocin, creating a mood-lifting effect.

3. Shop in real life (IRL)​

Instead of online shopping, visit the mall or local stores.

Not only will you support local businesses, but you'll also increase your step count, especially with an extra lap around the shops.

4. Follow the “15-Minute Rule”​

Personal trainer Kira Jones suggests walking to any destination within a 15-minute radius. It's a simple rule that can significantly boost your daily steps.
Remember, every step counts towards a happier, healthier you.

So, lace up those walking shoes, set a step goal that feels right for you, and let's stride towards better mental health together.
Have you noticed a change in your mood with more movement? What creative ways have you found to sneak in extra steps? Share your experiences and tips for increasing daily steps in the comments below.