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A comprehensive study by the Center for Medical and Social Research at the University of Castilla-La Mancha in Spain has revealed that the steps we take each day significantly reduce the risk of potential depression. In fact, a higher number of daily steps is associated with fewer depressive symptoms.
This new research from Spanish scientists is a meta-analysis of 33 studies involving over 96,000 adult volunteers.
The researchers were particularly struck by the finding that even a modest increase in daily steps can lower the risk of potential depression by 9 percent. To achieve a significant reduction, just an additional 1,000 steps per day is sufficient, according to CNN.
“Encouraging people to be active, regardless of the type or intensity, is an effective strategy for preventing depression,” said Dr. Bruno Bizzocero-Peroni, the lead author of the study.
Carmel Choi, a clinical psychologist and assistant professor at Harvard Medical School, who was not involved in the research, noted, “We often hear that it’s beneficial to walk 10,000 steps a day, but in this case, it seems that even 7,000 steps can help improve mental health.” She added, “The number of steps is a good indicator of physical activity that helps combat depression.”
Where to Find Motivation?
Many people struggle to find motivation for exercise. When depression is added to the mix, getting started becomes even more challenging.
Setting goals and tracking activity don’t always help, believes Dr. Michael Noetel, a senior lecturer at the School of Psychology at the University of Queensland in Australia. He suggests that to find motivation, one should join a fitness group, hire a trainer, or ask a close friend to go for a walk with them.
Whether you’re doing strength training or just walking, the activity should be enjoyable.
The results of the study were published in the journal JAMA Network Open.
