A new study published in JAMA Network Open revealed that walking at least 7,000 steps daily can significantly reduce the risk of depression. The meta-analysis, conducted by researchers from the Universidad de Castilla-La Mancha (UCLM) in Spain, examined data from 33 studies involving nearly 100,000 adults across various populations. The findings indicate that increased physical activity, measured in daily steps, is associated with a reduction in depressive symptoms.
According to the research, participants who walked more than 7,000 steps per day had a 31% lower risk of depression compared to those who walked fewer than 5,000 steps. Each additional 1,000 steps taken daily was associated with a 9% decrease in the risk of experiencing symptoms of depression. The benefits of walking to combat depression stabilize around 10,000 steps per day, with increasing activity beyond this level not associated with a significant improvement in mental health.
"Getting more daily steps enhances mental health by boosting brain functions, improving mood, reducing stress, and encouraging positive behaviors," stated Dr. Estela Jiménez López, a co-author of the study from the University of Castilla-La Mancha in Cuenca, Spain.
While the findings are promising, experts caution that the study does not demonstrate a direct cause-and-effect relationship between walking and reduced depression risk. "Although it shows a clear association between a higher step count and fewer symptoms of depression, we cannot conclusively state that walking more reduces depression, as most studies only analyzed one point in time," Dr. Brendon Stubbs from King's College London commented. The researchers acknowledged limitations to their observations, emphasizing that correlation does not mean causation.
Mental health professionals not connected with the study echoed its findings. "When you exercise or walk, your brain releases neurotransmitters such as dopamine, serotonin, and norepinephrine, as well as endorphins that are ten times more powerful than morphine," said Vince Callahan, a family psychologist and founder of the Florida Institute of Neural Discovery, said. "Your brain cannot feel depression at the same time it feels good, so whenever a positive neurotransmitter is introduced it chases away the negative," he added.
Common symptoms of clinical depression include persistent negative feelings, fatigue, sleeplessness, loss of appetite, difficulty concentrating, morbid thoughts, social isolation, and physical aches and pains. With depression affecting a significant portion of the population, accessible interventions like walking can make a meaningful difference.
The study underscores the importance of encouraging people to increase their daily steps as an effective public health strategy to prevent depression. "Our results show significant associations between a greater number of daily steps and a lower prevalence and risk of depression in the general adult population," the authors stated. The researchers emphasized that step-based guidelines for improving mental health are user-friendly and accessible to the general population.
Walking is a low-cost, low-barrier activity that fits seamlessly into day-to-day life. Its inclusivity and ease of use make it a universally accessible tool for treating and preventing depression. For many, 5,000 steps can be a realistic and achievable goal, making it a practical first step toward reducing depression risk.
"The encouraging message is that even small increases in daily steps can potentially reduce the risk of future depression. However, we need long-term trials to confirm if this is causal," Dr. Stubbs stated.
CNN, The Washington Times, The Sun, Medical Xpress, and Psychology Today reported on the research, among other websites.
The article was written with the assistance of a news analysis system.