A new study suggests that increasing your daily step count could help reduce depression symptoms.
Published in JAMA Network Open, the research found a link between taking more steps and feeling less depressed.
Dr. Bruno Bizzozero-Peroni, the study's lead author, explained that being active, no matter the type or intensity, is a helpful way to prevent depression.The study reviewed 33 studies with over 96,000 adults.
Dr. Karmel Choi, a clinical psychologist at Harvard, explained that fewer steps than people think can help reduce depression. While it's often recommended to aim for 10,000 steps a day, the research shows that even 7,000 steps can improve mental health.
Particularly encouraging is that even a little increase in your daily step counts can help –– as little as 1,000 extra steps in a day can potentially reduce the risk of future depression by 9%, said Dr. Brendon Stubbs, a National Institute for Health and Care Research Advanced Fellow at King’s College London, in a statement. Stubbs was not involved in the latest research.
More studies are needed, however, because the studies included in the meta-analysis were largely observational and were focused on the general population rather than people with clinical depression, meaning researchers cannot say if taking steps impacts depression or if people with depression just move less, Choi said.
The movements that work for you
Although further research is needed, it's clear that increased physical activity is linked to fewer depression symptoms.
Dr. Choi noted that while step counts are a good measure of activity, they mainly track walking or running and may not reflect other exercises like yoga.
Experts are exploring ways to make physical activity guidelines more flexible based on individual motivations.
Currently, the recommendation is 150 minutes of moderate-to-vigorous activity each week, but Choi suggests that any form of movement, whether measured in steps or time, is beneficial for mental health.
Where to find the motivation
Many people struggle with exercise motivation, especially when dealing with depression.
Dr. Michael Noetel from the University of Queensland suggests focusing on support and accountability rather than just setting goals or tracking progress.
Joining a fitness group, working with a trainer, or walking with a friend can help keep you on track.
Making exercise enjoyable, such as listening to audiobooks or trying new activities like yoga, can also make it easier to stick with.
Noetel emphasizes being kind to yourself, having a backup plan, and remembering that consistency is key to overcoming obstacles and maintaining a healthy routine.
Source: CNN
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