Can 10,000 steps a day save you from depression?

The results showed that people who took more steps each day experienced fewer depressive symptoms and their overall health was better than those who led a sedentary lifestyle. Let’s find out how many steps we need to take to feel better and prevent depression!

Sports and health

Physical activity is the key to a healthy life. The human body is not designed for a sedentary lifestyle: our distant ancestors constantly moved on foot, chasing prey and covering long distances, and quick reaction to dangers and running saved them from predators. A sedentary lifestyle, however, can lead to premature death.

A research group from the European Society of Cardiology had already reached precisely this conclusion. Scientists monitored the health of volunteers for 20 years and found that physical activity significantly reduces the likelihood of death from various causes, including cardiovascular disease and type 2 diabetes. In addition, it helps control weight, improves sleep and improves mood.

And the most important thing is that to stay healthy you don’t necessarily have to go to the gym or become an athlete. All you have to do is walk more. The question is how many steps you need to take every day.

How was the link between walking and symptoms of depression discovered?

The authors of a new large-scale meta-analysis presented in the journal JAMA Network Open found that this simple daily activity plays an important role in maintaining mental health and preventing depression. We must remember that depression is not just sadness or bad mood, but a real illness that requires medical intervention and therapy.

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After analyzing data from 33 scientific studies involving 96,000 adults aged 18 to 91, researchers concluded that people who walk more than 5,000 steps a day are less likely to experience symptoms of mental disorders. The research was conducted in the form of a systematic review and meta-analysis.

The research team searched several databases for studies, including PubMed, PsycINFO, Scopus, SPORTDiscus and Web of Science. This approach allowed us to identify documents in which the number of daily steps was measured using fitness bracelets and pedometers. The presence of depression in the subjects (or the intensity of depressive symptoms) was recorded using questionnaires.

Of the 33 studies analyzed, 27 were cross-sectional (type of research design used to collect information and analyze data at a specific point in time) and another 6 were panel and prospective cohort studies (cohort studies follow to explain the influence of age on life cycle, and panel studies allow changes to be traced and a transversal «snapshot» of the entire population to be created). The detailed methodology, as well as the information on the participants and the quality of the articles, allowed the authors of the meta-analysis to combine the results with high precision and identify patterns.

How many steps should we take every day?

The results obtained revealed a strong link between the number of daily steps and the intensity of depressive symptoms. Participants who took more than 5,000 steps per day were, on average, less likely to suffer from mental disorders than those who led a sedentary lifestyle (i.e., took fewer than 5,000 steps per day). Interestingly, it was not just about the present, but also about the long-term perspective.

Notably, in cohort studies, the risk of developing depression in people who consistently took 7,000 steps a day or more was significantly lower. Furthermore, even a small increase in the number of steps (1,000 additional steps per day) reduced the risk of developing depressive disorder.

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For convenience, the researchers established several categories: less than 5,000 steps per day (sedentary lifestyle), 5,000-7,499 steps (low activity), 7,500-9,999 steps (moderate-high activity), and 10,000 or more steps per day ( high activity). activity). Each transition level conferred additional benefits in terms of reducing the likelihood of developing depression. For example, active walking (at least 7,500 steps per day) was associated with a more than 40% reduction in the prevalence of depression in the population, and higher levels of physical activity had an even more pronounced effect.

Why just walk?

According to scientists, the reasons why walking daily reduces the risk of developing depressive disorder may be different. Among these there are certainly biological factors: regular physical activity helps regulate the immune system, reduces the level of inflammation in the body and has a positive effect on the functioning of the brain and nervous system.

Recall that previously increased physical activity was associated with the stimulation of the production of neurotransmitters, brain chemicals responsible for well-being and brain plasticity. Equally important are the psychological aspects: those who walk more often have a better mood, greater self-confidence and significantly lower stress levels.

The authors of the study underline that the results obtained do not represent a universal solution, because we must not forget the possible distortions. People with clinical depression move less, which disrupts their cause-and-effect relationship: this means that step counting is not the cause of depression. Depression itself can lead to a sedentary lifestyle. This is why studies in which subjects are followed for several months or years are important.

Increasing physical activity through walking often precedes reduced risk of depression, but the question of the exact cause-and-effect relationship requires further randomized trials, the researchers concluded.

The team of researchers led by Bruno Bizzozero-Peroni from the University of Castilla-La Mancha (Spain) also found that the optimal number of steps (from a mental health perspective) can vary between men and women, young and old. And considering that the participants in the 33 scientific studies had different social and medical characteristics, the universal norm of «10,000 steps per day» is only a reference point.

The gist of the new study is that even relatively modest physical activity—more than 5,000 daily steps—can reduce the risk of depression. Furthermore, even an extra kilometer is equivalent to an increase in the overall «balance» of steps (long-term benefit).

How to go further?

According to the authors of the new meta-analysis, step goals are the easiest to integrate into everyday life. That’s because most fitness trackers and pedometers (and even smartphones) measure steps and distance traveled. Today there are numerous applications with which you can monitor the dynamics of physical activity and set small goals. This approach is especially relevant for those who do not have the opportunity to go to the gym or practice more intense workouts.

At the same time, increasing the number of daily steps is not the only factor that influences mental health and well-being. Factors such as sleep, diet, socialization, stress levels, and chronic illnesses also play an important role in the development of depression. In other words, a complex program to prevent (and fight) depression should include compliance with a daily schedule, a work and rest regime (and, if necessary, psychological assistance). Fortunately, walking regularly is a simple, convenient and effective way to strengthen both your body and mind.

The results obtained shed more light on the link between physical activity (aerobic exercises) and mental health, since even a small increase in the number of steps taken per day provides tangible results. And although researchers still have a long way to go to definitively clarify all aspects, walking certainly reduces the risk of developing mental disorders.

It seems that if previously “ten thousand steps” daily seemed like an unattainable goal, it has now become evident that even a small increase in the number of steps is already beneficial to health and can prevent depression.

We invite you to share this article with your friends and tell us in the comments how many steps you take every day! Your experience may inspire other readers to become more physically active.