Walking more than 7,000 steps a day wards off depression, study finds

It is already known that physical activity improves symptoms of depression, but there is evidence that the more a person walks, the better. Above 7,000 steps per day, for example, the risk of suffering from the disease is 31% lower, according to a review of studies recently published in the journal JAMA .

The results show that there is a strong correlation between a higher number of daily steps and fewer depressive symptoms, as well as a lower prevalence of depression risk. The greatest benefits were observed in those who took more than 7,000 steps per day; above this mark, for every additional thousand steps, the risk fell by 9%. On the other hand, walking less than 5,000 steps per day was associated with smaller benefits.

“The association between physical activity and fewer depressive symptoms is well established in the medical literature, generally indicating that more than a light walk is necessary,” says psychiatrist Elton Kanomata, from Hospital Israelita Albert Einstein. “This study is new in that it points to the association with the number of steps rather than the type of physical activity.”

To reach this result, researchers from the University of Castilla-La Mancha, in Spain, and other institutions, evaluated 33 observational studies, totaling more than 96 thousand adults aged between 18 and 91 years.

Among the mechanisms behind these benefits, experts point to physiological and psychological changes. Physical activity increases levels of neurotransmitters such as serotonin and dopamine, known to improve mood, and reduces levels of cortisol, the stress hormone. “In addition, regular exercise can improve the quality of sleep, and sleeping well helps restore emotional balance and the ability to deal with stress,” explains Kanomata.

Exercising regularly can also increase self-esteem by providing a sense of achievement and well-being and promoting social interaction, which is a protective factor against depression.

“The daily steps approach has the potential to improve communication, adherence, feedback, prescription and self-monitoring regarding physical activity levels. Therefore, setting goals for the number of daily steps may be a promising and inclusive public health strategy to prevent depression,” notes the expert.

But it is possible to start slowly: according to the authors, leaving a sedentary lifestyle is already an important step towards avoiding depression. Even small amounts can be relevant, especially for those with limitations in their daily lives.

It is worth remembering that other activities, such as aerobics, strength training and mind-body practices, such as tai chi chuan or yoga, are also associated with fewer depressive symptoms.

Source: Einstein Agency