Getting At Least 5,000 Steps A Day Could Help You Tackle Depression

Walking is more than just a way to move from point A to point B—it may be a simple yet powerful way to boost your mental health. While it is constantly known to impact your physical well-being, research has found that it can also help you tackle depression. According to the study, adults walking 5,000 or more steps daily experienced fewer depression symptoms compared to those who walked less. Mental Health benefits increased with more steps. For instance, research participants, who walked over for at least 7,500 steps every day saw a 42% reduction in depression symptoms.

Interestingly, even a modest boost in daily steps made a difference. Adding just 1,000 extra steps daily was linked to a lower risk of depression. Another analysis from the same study highlighted that people who hit 7,000 steps or more each day were less likely to develop depression than those who walked less. Experts have said that walking may reliably reduce depression by measurable amounts while also potentially lowering the risk of developing depression.

For their research, experts reviewed data from 33 studies involving over 96,000 adults to explore the link between walking and reduced depression symptoms. The studies used wearable devices like pedometers and smartphones to measure participants' step counts, typically over a week. The meta-analysis found that walking not only reduced depression symptoms but also served as a practical, low-pressure alternative to structured exercise, especially for those who might find more intensive workouts intimidating.

However, the researchers acknowledged some limitations. People who walked more might already feel better, and the study didn’t explore other factors, such as the potential benefits of walking in nature or with others, which could further improve mood.

How Many Steps Should You Walk Everyday?

According to health experts, you should start small with achievable goals of 1,000 to 2,000 steps daily. It should then be gradually increased by 500 steps. Integrating walking into daily routines—such as taking the stairs, parking further away, or enjoying a short post-meal stroll—can help make the habit sustainable. Walking does not require special equipment, a gym membership, or advanced fitness knowledge, making it an inclusive activity.

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How Common Is Depression?

According to the American Psychiatric Association (APA), depression is a mental disorder that can be characterized by persistent depressed mood for most of the day, for more days than not, for at least two years. In children and adolescents, the mood can be irritable or depressed and must continue for at least one year. Other symptoms include poor appetite or over eating, fatigue, low energy, sleeplessness, poor concentration amongst others. Depression can affect all aspects of life, including relationships, school, and work. While walking offers measurable mental health benefits, individuals with depression may need a more comprehensive approach. Combining walking with standard treatments, such as antidepressants and therapy, could yield the best results.

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