Taking more steps each day could significantly reduce the risk of depression, according to a new study. Research published in the journal JAMA Network Open highlights the positive link between daily step counts and mental health, suggesting that even a small increase in physical activity can make a difference.
Daily Step Counts and Mental Health
The study, a meta-analysis of 33 studies involving over 96,000 adults, found that higher daily step counts and mental health counts were associated with fewer depressive symptoms. Lead researcher Dr. Bruno Bizzozero-Peroni, a postdoctoral researcher at the Health and Social Research Centre at the University of Castilla-La Mancha in Spain, emphasized that encouraging physical activity, regardless of its type or intensity, is an effective strategy for preventing depression.
While most people are familiar with the goal of taking 10,000 steps per day, the study found that even reaching 7,000 steps daily can lead to better mental health. According to the analysis, just 1,000 additional steps per day reduced the risk of depression by 9%.
Dr. Karmel Choi, a clinical psychologist and assistant professor at Harvard Medical School, noted that this lower threshold of 7,000 steps could make achieving mental health benefits more accessible for many people. Similarly, Dr. Brendon Stubbs, a National Institute for Health and Care Research Advanced Fellow at King’s College London, highlighted the importance of even small increases in step counts in lowering future depression risk.
However, the researchers cautioned that most of the studies included in the meta-analysis were observational and focused on the general population, rather than individuals with clinical depression. This means more research is needed to determine whether walking actively reduces depression or if people with depression tend to move less.
Other Forms of Movement
While the study focused on walking, experts suggest that many forms of physical activity can positively impact mental health. Dr. Choi explained that step counts act as a good measure of movement like walking or running but may not capture other activities, such as yoga or swimming.
Experts are now working to expand physical activity recommendations to make them more flexible for individuals. Current guidelines focus on 150 minutes of moderate-to-vigorous activity per week, but people are encouraged to choose activities that best motivate them.
Dr. Choi emphasized that the key takeaway is to move in ways that work for you. Whether it’s steps, minutes, or a combination of activities, any form of movement is better than none when it comes to mental health benefits.
Overcoming Barriers to Exercise
Motivation to exercise can be a challenge for many people, especially for those already struggling with depression. Setting goals and tracking progress, while helpful for some, does not always guarantee success.
Experts suggest turning to social support and accountability as effective strategies for staying active. Joining a fitness group, working with a trainer, or walking with a friend or family member can help create a supportive environment. This kind of accountability increases the likelihood of maintaining an active lifestyle.
Making exercise enjoyable is another key factor in staying consistent. Whether it’s weight training, yoga, or walking while listening to a favorite audiobook, choosing activities that you find fun can make a big difference.
Planning ahead for obstacles is also crucial, according to a 2015 study on exercise adherence. Creating backup plans for days when life interferes with your routine can help you stay on track. Experts recommend being kind to yourself and focusing on consistency rather than perfection.
A Step Toward Better Mental Health
The study underscores the importance of daily step counts and mental health in preventing depression. While walking may seem simple, it can be a powerful tool for improving mental health. By adding just a few more steps to your daily routine, you may be able to take meaningful strides toward better emotional well-being.
