A recent study published in JAMA Network Open suggests that increasing daily physical activity, particularly step count, can significantly reduce depressive symptoms. The study, a meta-analysis of 33 studies involving over 96,000 adults, found that even a modest increase in daily steps is linked to better mental health. Dr. Bruno Bizzozero-Peroni, lead author and postdoctoral researcher at the University of Castilla-La Mancha, emphasized that encouraging people to be active—regardless of intensity—could be an effective strategy for preventing depression.
Interestingly, the study revealed that even 7,000 steps a day, which is fewer than the commonly recommended 10,000 steps, can contribute to improved mental health. Dr. Karmel Choi, a clinical psychologist at Harvard Medical School, noted that small increases in step count, such as an additional 1,000 steps, could potentially reduce the risk of future depression by up to 9%, according to Dr. Brendon Stubbs from King’s College London. These findings highlight the potential for moderate daily activity to improve mood and reduce depression symptoms.
However, experts caution that more research is needed, as the studies included in the meta-analysis were largely observational and focused on the general population. Dr. Choi pointed out that while there is a correlation between physical activity and reduced depression symptoms, it remains unclear whether exercise directly impacts depression or if individuals with depression simply tend to move less. The studies were not specifically focused on people with clinical depression, so more targeted research is necessary.
While taking more steps is beneficial, Dr. Choi emphasized that it is not the only form of exercise that can improve mental health. Step count is a useful measure for activities like walking or running, but it may not fully capture the benefits of other physical activities like yoga. She suggests that recommendations for physical activity should be more flexible, and tailored to what motivates the individual. The key is to find a form of exercise that resonates with you, whether that’s counting steps or tracking hours of activity.
For many people, finding the motivation to exercise can be challenging, especially when depression is involved. Dr. Michael Noetel, a senior lecturer in psychology at the University of Queensland, suggests that accountability and support are crucial in maintaining an exercise routine. Whether it’s joining a fitness group, hiring a trainer, or involving a friend, having support increases the likelihood of sticking with physical activity. Making exercise enjoyable is another important factor, as finding an activity you enjoy can help you overcome obstacles and make it easier to continue.
