A recent study published in JAMA Network Open suggests that walking at least 5,000 steps per day could improve symptoms of depression. The research found that individuals who walked 5,000 or more steps daily reported fewer depression symptoms compared to those who walked less. Additionally, the study indicates that the benefits for mental health increase as people walk more, with those who walked at least 7,500 steps a day experiencing a 42% decrease in depression symptoms.
The study, which analyzed the results of 33 previous studies involving over 96,000 adults, also found that even a modest increase of 1,000 steps a day resulted in a lower risk of depression. The research, which used smartphones, pedometers, and other wearable devices to track daily step counts, highlights the potential mental health benefits of incorporating walking into one's routine.
Experts emphasize the accessibility and inclusivity of walking as a form of exercise that can be easily integrated into daily life. Clinical psychologist Supatra Tovar suggests starting small with achievable goals, such as 1,000 to 2,000 steps a day, and gradually increasing step count over time. Tovar also recommends incorporating walking into daily activities, such as taking the stairs instead of the elevator or parking further away from stores.
While walking can improve mood and mental well-being, individuals with depression may benefit from combining walking with other treatments such as antidepressants and psychotherapy. Geriatric psychiatrist David Merrill emphasizes the importance of exploring different treatment options and not giving up hope for those living with depression.
Overall, the study's findings suggest that increasing physical movement through walking can have significant benefits for mental health. By starting small and gradually increasing daily step count, individuals may experience improvements in their mood and overall well-being.