Mental health often dips as summer ends and daylight hours shorten. Many people find the common recommendation of 10,000 steps per day to be difficult or impossible to maintain, leading to unnecessary frustration. According to Dr. Sue Varma, a board-certified psychiatrist at NYU Langone Health, you do not need to hit such high numbers to see real benefits for your mood.
Dr. Varma suggests a more manageable goal of 5,000 to 7,000 steps per day. This target is sufficient to help improve symptoms of depression and anxiety. She specifically recommends breaking this movement into two separate 15-minute walks during the day. This schedule is much easier to fit into a busy routine while providing the same mental health advantages.
Walking provides a chance to decompress and refocus. The activity is even more effective when done outside, as fresh air and a change of scenery act as a natural reset for the brain. A morning walk is especially beneficial because it helps synchronize the body's internal clock through exposure to early daylight.
This approach is an evidence-based way to manage stress without needing special equipment or expensive gym memberships. Research supports these findings, with studies showing that even moderate amounts of walking contribute to long-term health and lower risks for chronic conditions. By focusing on consistency rather than extreme step counts, you make physical movement a sustainable part of your daily self-care.