A recent study published in JAMA Network Open sheds light on the mental health benefits of physical activity, particularly walking, suggesting that higher daily step counts are associated with reduced depressive symptoms.
The findings highlight the potential of even small increases in daily movement to positively impact mental health, providing hope for individuals looking for accessible strategies to manage or prevent depression.
Study Insights
Led by Dr. Bruno Bizzozero-Peroni, a postdoctoral researcher at the University of Castilla-La Mancha in Spain, the research is a meta-analysis of 33 studies involving over 96,000 adults. Key findings include:
- Step Count and Mental Health: Walking as few as 7,000 steps per day—less than the commonly cited 10,000-step goal—was associated with fewer depressive symptoms.
- Incremental Benefits: Adding just 1,000 extra steps daily was linked to a 9% reduction in the risk of future depression, noted Dr. Brendon Stubbs, a researcher at King’s College London.
These findings support the idea that increasing activity, even in small amounts, can have meaningful effects on mental health. However, the meta-analysis primarily reviewed observational studies focused on the general population rather than individuals with clinical depression.
This limitation means researchers cannot definitively confirm whether increased movement directly reduces depressive symptoms or if people with depression are simply less active.
Beyond Step Counts
While step counts are a convenient measure of activity, they primarily capture walking or running. Other forms of movement, such as yoga or swimming, may offer similar benefits but are less easily quantified through steps.
“Step count is a nice proxy for physical activity, which has been consistently shown to have beneficial effects on depression risk,” said Dr. Karmel Choi, a clinical psychologist and assistant professor at Harvard Medical School. “That said, we should remember that step counts best capture certain kinds of movement and may be less well-suited to capture activities like yoga.”
Experts are increasingly advocating for personalized physical activity recommendations. Current guidelines suggest 150 minutes of moderate-to-vigorous exercise per week, but focusing on steps or other metrics that resonate personally with individuals could enhance adherence and motivation.
“Choose the metric that is most motivating to you,” Choi advised. “Whether it’s steps or hours, the mental health literature consistently suggests that moving to some extent is better than not moving at all.”
Tackling Barriers to Exercise
For many, finding the motivation to exercise is a significant challenge, and this can be even harder for individuals dealing with depression. Experts offer several strategies to help overcome these barriers:
- Seek Support and Accountability:
Joining fitness groups, working with a trainer, or simply asking a friend or loved one to join you for a walk can create accountability and encouragement. - Make Exercise Enjoyable:
Choosing activities that you genuinely enjoy is key to sustaining long-term habits. Listening to audiobooks during walks, trying a new dance class, or exploring outdoor trails can make exercise more appealing. - Plan for Challenges:
Life’s demands can often derail exercise plans, but having a backup strategy can help maintain consistency. For example, if you miss a morning workout, consider a short walk in the evening or a home exercise session.
Dr. Michael Noetel, a senior lecturer in psychology at the University of Queensland, emphasizes the importance of building routines around enjoyable activities. “Be kind to your future self by making exercise as easy and attractive as possible,” he said, noting that this approach increases the likelihood of overcoming obstacles.
Movement’s Role in Mental Health
The connection between physical activity and mental health is well-established. Exercise can boost mood, reduce anxiety, and build resilience against stress. However, the new research underscores how even modest activity levels, such as a few thousand steps a day, can contribute to these benefits.
Importantly, exercise interventions are not just for those already struggling with mental health issues. The study suggests that small increases in daily movement can act as a preventative measure, reducing the likelihood of developing depression over time.
Building a Sustainable Routine
Developing a sustainable exercise routine begins with setting realistic goals. Start small by incorporating short walks into your day or choosing an activity that aligns with your interests. Over time, you can gradually increase your level of activity as your confidence and enjoyment grow.
“Taking even small steps toward getting that support makes it more likely that you’ll keep going,” said Noetel. He also emphasized the importance of self-compassion, particularly when setbacks occur.
“Be kind to yourself if it’s hard—we always forget how easy it is for life to get in the way of exercise, so make a backup plan as if your happiness depended on it,” he said. “Because it does.”
Conclusion
This study adds to the growing body of evidence supporting the mental health benefits of physical activity. Whether you prefer counting steps, hours, or another measure, the key takeaway is clear: movement matters.
By finding enjoyable ways to stay active and building routines that fit your lifestyle, you can take meaningful steps—both literal and figurative—toward improved mental health and well-being.
