Dr. Ahmed Key points
- A higher number of daily step counts is linked to much fewer depressive symptoms in adults.
- Step counts of more than 5000 and up to 10,000 can reduce such symptoms when compared to counts of less than 5000.
- Walking more than 7000 steps per day can lead to fewer chances of developing depression.
- With every increase of 1000 steps per day, the risk of depression is lowered.
In high-income countries, the lifetime risk and prevalence of depression is around 14.6% [ref]. This mental health condition is getting more and more common as the world progresses.
It is not just a typical sad emotion; rather, it is a complicated condition which can be influenced by genes, biological environment, and psychological factors.
If it is not treated, then it can significantly affect a human’s life, relationships, and ability to function. However, there are effective treatment options available, like psychological therapy, medications, and lifestyle changes.
All of these can help people get to a better point in life. Nevertheless, one of the best therapies for depression is related to physical activity (PA).
Performing regular exercise can lead to the release of endorphins, which help you feel good, improve your mood, and reduce stress.
Not only this, but it can also increase sleep quality and self-esteem while being a healthy distraction from any negative thoughts. This goes for depression, too, as stated by a recent study published in JAMA Network Open that:
A higher daily step count is linked to fewer depressive symptoms and fewer chances of developing depression.
This proves that one can improve his/her mental health just by walking extra steps every day.
Methodology
In order to understand the connection between daily step counts and depression in adults, the authors followed a systematic approach.
Researchers searched five major databases—PubMed, PsycINFO, Scopus, SPORTDiscus, and Web of Science—for studies up to May 18, 2024.
They used some keywords which were related to physical activity, daily steps, and depression. There were no limits on the publication date or language of the studies.
All of the studies were uploaded to an online system, where two independent reviewers carefully screened them.
Studies were included if they measured daily steps objectively (using devices like pedometers or fitness trackers) and collected data on depression.
Both PRISMA and MOOSE guidelines were followed by researchers to make sure that the review was reliable and thorough.
The data was extracted by two reviewers and analyzed using a statistical method called Sidik-Jonkman random effects. This process helped them combine results from multiple studies and estimate pooled effects.
There were 33 studies included, involving over 96k participants aged 18 or older. Such research papers were both cross-sectional and longitudinal.
The authors calculated the relationship between step counts and depression risk using standardized methods, which gave us accurate and consistent results.
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Analysis and results
The analysis revealed that higher daily step counts were inversely associated with symptoms of depression in all adults.
It showed that individuals with higher step counts experienced fewer depressive symptoms. In cross-sectional studies, step counts of 5,000–7,499, 7,500–9,999, and 10,000 or more steps per day were all significantly linked with reduced depressive symptoms.
Prospective cohort studies further supported these findings, indicating that participants achieving 7,000 or more steps daily had a 31% lower risk of depression compared to those walking fewer than 7,000 steps.
Additionally, an incremental increase of 1,000 steps per day was associated with a 9% reduction in depression risk.
The results underline the potential of daily physical activity, measured through step counts, in reducing depression risk and symptoms.
These findings suggest that achieving at least 5,000 steps daily, and ideally 7,000 or more, could play a protective role against depression.
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Further benefits of walking 10,000 steps/day
Here are some of the key benefits:
1. Improved cardiovascular health:
Studies have proven to us that walking 10,000 steps a day can properly reduce your risk of developing heart disease. This is because walking helps to strengthen your heart, decrease blood pressure, and improve cholesterol levels.
Furthermore, regular physical activity, such as walking, can also help to lower your chance of stroke. A paper published in the journal Stroke found that people who walked 10,000 steps a day had a lower risk of stroke than those who walked less [ref].
2. Reduced risk of dementia
Research has told that this can help to improve cognitive function and reduce your risk of developing dementia.
This is because walking helps to increase blood flow to the brain, which can help to protect against cognitive decline. Exactly 9800 steps every day can help you cut your risk of developing dementia by 50%, as proven by a study [ref].
3. Reduced risk of cancer
Evidence has shown that walking 10,000 steps a day can help to reduce your risk of having some types of cancer, including colon, breast, and endometrial cancer.
Research has also shown that people who are physically active after a cancer diagnosis have a better chance of survival [ref].
4. Improved mental health
A total of 10,000 steps a day can help to decrease stress and anxiety. This is because walking releases endorphins, which have mood-boosting effects. Regular physical activity can also help to better your sleep quality.
5. Better Glucose Control
Brisk walking for 30 minutes daily improves glycemic control. Stress and sedentary life are two major contributors to dysglycemia and high blood glucose levels, especially in individuals with diabetes.
An early morning walk is the best intervention if you want to treat your diabetes and depression at the same time.
Takeaway:
Start small and build up gradually. If you spend most of your day sitting or lying down, begin with just a 5-minute walk or 1,000 steps each day.
In the second week, increase your walk to 10 minutes or 2,000 steps daily. By the third week, aim for 15 minutes or 3,000 steps, and continue adding more time and steps each week.
Set a goal to walk at least 30 minutes daily or take 10,000 steps per day. On weekends, try hiking or other outdoor activities to help improve your mood and reduce the health issues linked to depression.
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