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CNN
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New research shows that daily actions can lead to reduced symptoms of depression.
Research published on Monday JAMA Network Open found that taking more steps per day was associated with fewer symptoms of depression.
“Our study provides further evidence that encouraging people to be active, regardless of the type or intensity of activity, is an effective strategy to prevent depression.” said Dr. Bruno Bizzozello Peroni, lead author of the study and a postdoctoral fellow at the institute. Center for Health and Social Research, University of Castilla-La Mancha, Spain.
The study was a meta-analysis, reviewing 33 studies involving more than 96,000 adults. Dr. Carmel Choi, a clinical psychologist and assistant professor at Harvard Medical School, said this data suggests that fewer steps are associated with reduced symptoms of depression than one would think. Choi was not involved in the research.
“Normally we hear that 10,000 steps a day is good, but here even 7,000 steps seems to improve mental health,” she says.
What’s particularly reassuring is that even a small increase in the number of steps you take each day can have an effect. Taking just 1,000 extra steps a day can reduce your risk of future depression by 9%, says Dr. Brendon Stubbs of the National Institutes of Health. Care Research Advanced Fellow at King’s College London said in a statement. Stubbs was not involved in the latest research.
However, the studies included in the meta-analysis were primarily observational and focused on the general population rather than patients with clinical depression, so further research is needed. That means researchers can’t tell whether taking the measures will have an impact on depression or whether depressed patients will simply move around less, Choi said.
It’s not surprising that more exercise is associated with reduced symptoms of depression, although there are gaps in the research that require further research. And Choi said taking more steps isn’t the only thing people can do to improve their mental health.
“Step count is a good proxy for physical activity and has been consistently shown to have a beneficial effect on depression risk,” she added. “That said, it’s important to remember that step counts are best suited to capturing certain types of movement, such as walking or running, and may be less suited to capturing activities such as yoga.”
Experts are interested in expanding physical activity recommendations to be more flexible and tailored to each individual’s motivations, Choi said.
She added that current recommendations are centered around time, such as 150 minutes of moderate-to-vigorous exercise per week.
“Choose the metrics that are most motivating for you,” says Choi. “Whether it’s steps or minutes, the mental health literature consistently suggests that some movement is better than no movement at all.”
Many people struggle to find the motivation to exercise, but when you add depression to the mix, it can be even harder to start.
Dr. Michael Noetel, a senior lecturer in the Department of Psychology at the University of Queensland in Australia, said in a previous article that setting goals and tracking your activity isn’t always helpful. Noetel is not involved in the 2024 investigation.
“Rather, I think we need to follow more established wisdom about what works,” he said, pointing to support and accountability.
Noetel added that you can find them by joining a fitness group, hiring a trainer or asking a loved one to go for a walk with you.
“By taking some steps to get support, you’re more likely to keep moving forward,” he said.
Whether it’s weight training or walking, you need to make the activity enjoyable to keep doing it.
“Be kind to your future self by making exercise as easy and appealing as possible, whether it’s by buying an audiobook or trying it out at a yoga studio,” says Noetel.
According to some researchers, the more you enjoy your workout, the more confident you will be in overcoming exercise obstacles and the more likely you are to stick with your plan. 2015 survey.
“So if it’s hard for you, be kind to yourself. We always forget how easy it is to let exercise get in the way of us in life. So if your happiness depends on it… Like, have a backup plan,” Noetel said. “Because it will happen.”
