When you're feeling down, go for a walk... 7,500 steps a day, depression risk drops by 42%

Just maintaining a consistent daily step count can help reduce symptoms of depression.

The most effective number of steps is said to be 7,500 steps, but these days, I think I walk almost over 10,000 steps.

My goal is also to walk more than ten thousand steps a day.

Walking not only improves my body, but also truly heals my mind.

Enjoying the sunshine, watching the sky, and feeling the change of seasons...

I see the people coming and going, as well as the dogs out for a walk, and I smile.

Many people will find this kind of small fun enjoyable~

Living a busy daily life makes exercise difficult, and these days it's very cold, so outdoor activities are also challenging...

Including walking, aerobics, weight training, yoga, indoor cycling, and other various physical activities are said to help prevent depression, so let's exercise diligently every day~

 

According to new research, simply maintaining a certain number of steps walked daily can reduce symptoms of depression. The most effective step count is more than 7,500. Compared to people who walk less than 5,000 steps a day, the risk of depression decreases by 43%.

American Medical Association JournalJAMA Network OpenAccording to a study published on the 16th (local time) by the University of Castilla-La Mancha in Spain, walking just 1,000 steps more beyond a daily baseline of 5,000 steps reduces the risk of depression by 9%. As the number of steps increased, the mental health benefits also grew. People who walk 7,000 steps a day have a 31% lower risk of developing depression compared to those who do not walk even 5,000 steps. Walking 7,500 steps a day reduces this risk by 42% compared to walking less than 5,000 steps.

This trend consistently appeared regardless of gender or age group.

However, the benefits of walking in reducing depression seem to plateau at around 10,000 steps. The researchers stated, "Walking more than 10,000 steps a day may not result in a significant additional reduction in depressive symptoms." Walking 10,000 steps with an average adult stride (76cm for men, 67cm for women) is about 8 km. It takes approximately 1 hour and 30 minutes to 2 hours, making it not an easy goal to achieve.

This study's findings support that various physical activities, including walking, aerobics, weight training, yoga, and indoor cycling, help prevent depression.

 

The authors of the paper conducted a meta-analysis of 33 previously published studies. The study investigating whether walking is effective in reducing the risk of depression involved over 96,000 participants who wore fitness trackers such as smartphones and pedometers to measure their activity levels. Many studies tracked step counts for about a week, but one study examined the data over a year.

The researchers suggested that encouraging people to walk at least 7,000 steps a day could be an excellent public health intervention for preventing depression.

There are several studies indicating that walking is effective not only in preventing depression but also in reducing the risk of heart disease and early mortality.

Summarizing these studiesWalking 7,000 to 8,000 steps a day is the most effective for health management.It is considered as the number of steps taken.

The World Health Organization (WHO) recommends at least 150 minutes of moderate-intensity physical activity or at least 75 minutes of vigorous-intensity physical activity per week, which translates to approximately 7,000 to 8,000 steps per day.

 

<Source: Dong-A Ilbo>