Depression is a common mental health condition that is often overlooked. Its symptoms can range from poor concentration and difficulty sleeping to feelings of hopelessness about the future and even thoughts of self-harm or suicide. Identifying those struggling with depression can be challenging, as the symptoms are not always visible or openly expressed. While there is no definitive way to know who might be more prone to this condition, emerging research continues to shed light on possible interventions.
A recent study has found that something as simple as daily walking could significantly reduce depressive symptoms. The findings highlight the association between physical activity and mental well-being, suggesting that incorporating regular walks into one’s routine may serve as an accessible, low-cost strategy to improve mood and mental health.
Also Read: Walking In Your Late 20s Truly Help In Losing Weight? Here's What Experts Suggest
Study: How Much Should You Walk Daily To Reduce Depressive Symptoms?
The systematic review and meta-analysis published in the JAMA Network Open looked at 33 observational studies involving more than 96,000 adults aged 18 and above. Researchers explored the role of daily walking in preventing depression and also raised the question of whether or not higher step counts are related to fewer symptoms of depression in adulthood.
The analysis from the University of Castilla-La Mancha in Spain measured daily step counts using devices like pedometers or accelerometers and examined their association with depression or depressive symptoms in adults aged 18 and older. No restrictions were applied regarding language or publication date. Data extraction and quality assessment followed rigorous standards, using tools like the National Heart, Lung, and Blood Institute's Quality Assessment Tool, while daily step counts were standardised based on established classification systems.
The study findings revealed that higher daily step counts were consistently linked to fewer depressive symptoms. In cross-sectional studies, taking 5,000 or more steps per day was associated with a significant reduction in depressive symptoms compared to fewer than 5,000 steps.
Specifically, walking 10,000 or more steps daily resulted in the most significant reduction, followed by 7,500-9,999 steps and 5,000-7,499 steps. Longitudinal studies showed that walking 7,000 or more steps daily reduced the risk of depression by 31%, while every additional 1,000 steps per day further lowered the risk by 9%.
What the researchers established underscores the mental health benefits of regular physical activity, particularly walking, for the general adult population. While more research is needed to better understand the long-term impact of daily steps on mental well-being, the current evidence strongly supports promoting walking as a simple strategy to improve mental health outcomes.
What Are The Common Depressive Symptoms?
According to the World Health Organization (WHO), an estimated 5% of adults worldwide suffer from depression. More than seven lakh people die due to suicide every year, making it the fourth leading cause of death in 15–29-year-olds, the global health body further reports.
While the exact cause of depression is not fully understood, some of the contributing factors include adverse life events, such as unemployment, bereavement, and traumatic events.
Depression is often associated with feeling sad, irritable, and empty; however, it is different from regular mood fluctuations or mood swings. Some of the common depressive symptoms include:
- Lack of focus or difficulty concentrating
- Feelings of excessive guilt or low self-worth
- Hopelessness about the future
- Thoughts about dying or suicide
- Disrupted sleep
- Changes in or loss of appetite
- feeling very tired or low in energy
Conclusion
Walking is a great way to boost your overall health. It is an effective form of physical activity that can reduce the risk of various chronic conditions, especially when combined with a healthy diet and other forms of exercise. Now, with new research highlighting its positive impact on mental health, there’s even more reason to make walking a part of your daily routine. While managing depression and depressive symptoms often requires professional intervention, incorporating daily walks can be a complementary strategy to help regulate mood and promote mental well-being. If such a simple activity can contribute to better mental health, it’s worth embracing as part of a balanced lifestyle.