Maintaining a regular walking routine has long been associated with improved overall health. A recent study sheds light on the specific number of daily steps needed to combat depression.
Researchers, led by Dr. Bruno Bizzozero-Peroni from Universidad de Castilla-La Mancha in Spain, examined 33 studies encompassing data from 96,173 adults. Published in JAMA Network Open, their findings indicate a correlation between daily step counts and depressive symptoms.
Individuals taking 5,000 or more steps per day exhibited reduced depressive symptoms, while those achieving 7,000 or more steps showed a lower overall risk of developing depression.
The study authors suggest that objectively measuring daily steps offers a comprehensive public health strategy with the potential to prevent depression.
Dr. Marc Siegel, a clinical professor of medicine at NYU Langone Health, commented on the study's findings, emphasizing the need for prospective randomized studies to confirm these observational results. He highlighted the established link between exercise and mood improvement, noting exercise acts as a natural antidepressant.
The positive effects of walking on mood are not solely psychological but also have a physical basis. Exercise promotes the release of dopamine, serotonin, and oxytocin, hormones associated with feelings of well-being. Conversely, a sedentary lifestyle increases the risk of depression.
Dr. Richard A. Bermudes, a psychiatrist, emphasized the incremental benefits of walking, with each additional 1,000 steps contributing to a lower risk of depression. He highlighted the importance of factors such as genetics, psychological well-being, and social stressors in depression, while also acknowledging the positive impact of natural light exposure, movement, and time spent in nature.
Dr. Bermudes encourages those experiencing depression to gradually increase their daily step count, even incorporating short walking breaks throughout the workday, particularly outdoors to benefit from natural light.
