The daily step count is often regarded as the fundamental requirement for maintaining fitness, serving as a safeguard against a sedentary lifestyle. However, a study published in the journal JAMA Network Open reveals its unexpected advantages, indicating that it serves a purpose beyond merely establishing a fitness baseline. The findings suggest that increasing daily step counts can significantly diminish symptoms of depression.

Unexpected advantages of daily walking

Tracking daily steps contributes positively to both physical and mental health. The researchers involved in the study recognized the link between physical activity and mental wellness, referring to it as a form of 'natural antidepressant.' Interestingly, they discovered that walking, an activity requiring minimal effort, plays a role in alleviating depressive symptoms. The research, spearheaded by Estela Jimenez-Lopez from the University of Castile-La Mancha in Spain, analyzed data from 33 studies encompassing over 96,000 adults globally. The researchers monitored participants' walking patterns and daily step counts, correlating these with their mental health status.

Even minor increases are beneficial

A significant aspect of daily walking is that it does not necessitate a high step count to positively influence mental health. Even a slight rise in daily steps can lower the risk of developing depression. Individuals who added just 1,000 steps to their daily routine experienced a 9% reduction in their likelihood of becoming depressed compared to those who walked 5,000 steps or fewer. As the number of steps increased, the mental health benefits became even more pronounced. Walking 7,000 steps daily led to a 31% decrease in the risk of depression, while 7,500 steps resulted in a 43% reduction. These findings were consistent across all age demographics.

It appears that the advantages associated with increased physical activity are limited to a specific number of steps, beyond which the benefits tend to stabilize and show minimal variation. The research indicated that although an increase in step count does enhance mental well-being, the positive effects plateau after reaching a certain threshold. The most significant reduction in depressive symptoms was observed at approximately 10,000 steps per day, with no additional improvements noted with further increases in walking.

In addition to walking, the researchers suggested engaging in various physical activities such as aerobics, weight training, yoga, and tai chi, all of which can also contribute positively to alleviating depression.

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