Taking Steps to Better Mental Health: A New Study Finds
A new study published in the journal JAMA Network Open has found that taking more steps each day can lead to a reduction in depression symptoms. The research, a meta-analysis of 33 studies involving over 96,000 adults, suggests that even modest increases in daily step count can have a positive impact on mental health.
According to the study, a higher daily step count is associated with fewer depressive symptoms, with 7,000 steps per day being a key threshold for reduced symptoms. The research also found that even a small increase of 1,000 extra steps per day can reduce the risk of future depression by 9%.
“This study provides further evidence that encouraging people to be active, regardless of the type or intensity of the activity, is an effective strategy for preventing depression,” said Dr. Bruno Bizzozero-Peroni, lead author of the study.
While the research is promising, experts note that more studies are needed to confirm the findings, particularly in people with clinical depression. Additionally, the study’s results may be influenced by the fact that the participants were not necessarily people with depression, but rather a general population.
The good news is that any increase in physical activity can be beneficial, not just step count. “Step count is a nice proxy for physical activity, which has been consistently shown to have beneficial effects on depression risk,” said Dr. Karmel Choi, a clinical psychologist and assistant professor at Harvard Medical School.
However, finding the motivation to exercise can be challenging, especially for those struggling with depression. Experts suggest seeking support and accountability, such as joining a fitness group, working with a trainer, or asking a loved one to join them for a walk.
It’s also important to make physical activity enjoyable, whether it’s weight training, yoga, or simply taking a walk. “Be kind to your future self by making exercise as easy and attractive as possible,” said Dr. Michael Noetel, a senior lecturer in the School of Psychology at the University of Queensland.
Ultimately, the key to sticking with a workout regimen is to make it enjoyable and to be kind to yourself when life gets in the way. As Dr. Noetel noted, “We always forget how easy it is for life to get in the way of exercise, so make a backup plan as if your happiness depended on it. Because it does.”