Walk your way to happiness: Know the magic number of steps to lower depression risk

There is something about daily walks that can set the tone of your day right. The benefits are not only reflected in the physical health, but can also be felt in mental health. People who walk every day experience enhanced alertness levels and a clarity that helps them go about the tasks of the day. It turns out this everyday movement is also silently warding off the risk of depression as evident by a latest study.
As per this new analysis from the University of Castilla–La Mancha in Spain, the more we walk, the more we cut the risk of mental health conditions including depression. The research studies data from more than 96,000 adults and looked at 33 separate studies to make the connection between walking and depression symptoms. It discovered that people who walked more number of steps reported fewer symptoms of depression.

How many steps are needed to lower depression risk

The study says walking 5,000 steps is linked with improved mental health. However, 7,000 steps or more can help fight depression symptoms. With every additional 1,000 steps per day, the risk comes further down, which demonstrates that even small changes in physical activity can make a big difference in moods and mental health.

The study’s authors have clarified that this isn’t a conclusive result and more research is needed to “clarify the potential protective role of daily steps in mitigating the risk of depression during adulthood.”

Walking and mental health

The intricate connection between walking and mental health has been studied in a host of research studies, especially in older individuals. While leisure walking has been hailed in some studies, others discovered the benefits of moderate and vigorous levels of walking.

In a study published in Gerontology and Geriatric Medicine, moderate and vigorous levels of walking intensity can lead to stronger mental health and health perceptions among older adults and may also contribute to successful aging.
Sedentary behaviour or insufficient physical activity on the other hand is linked to social isolation and psychological distress among older adults.

Leisure walking

Walking at a leisurely pace has not only been found to decrease mortality and cardiovascular disease rates but also aids in reduction of depressive symptoms and preservation of cognitive health as per the research published in Gerontology and Geriatric Medicine.

Exercise and depression link

A study published in the BMJ journal finds that exercise is an effective treatment for depression, with walking or jogging, yoga, and strength training more effective than other exercises, particularly when intense.
Yoga and strength training were well tolerated compared with other treatments. Exercise appeared equally effective for people with and without comorbidities and with different baseline levels of depression. To mitigate expectancy effects, future studies could aim to blind participants and staff. These forms of exercise could be considered alongside psychotherapy and antidepressants as core treatments for depression.
High-intensity exercises as per Harvard health can help the body release feel-good chemicals called endorphins. However, it is the low-intensity exercises sustained over time, that can aid in release of proteins called neurotrophic or growth factors, which help nerve cells to grow and make new connections. As the brain function gets better, you start to feel good about yourself.

How to add to your steps and add joy to your life

Seek inspiration in nature: Opt for a longer walk through a park or nature trail to make each step enjoyable.
Walk to the tune of your favourite song: Bring along your favorite tunes or an interesting podcast to make your walk more entertaining.
Set fun challenges: Challenge yourself to walk a little further each day or find new routes to keep things exciting.
Walk with a friend: Invite a friend or family member to join you for a chat, making the walk feel less like exercise and more like quality time.
Track your progress: Use a fitness tracker to see how your steps add up and celebrate small milestones to keep you motivated.

Best ways to walk for boosting mental health

Mindful walking: Pay attention to every step. Focus on your breath and the sensations in your body as you walk. This promotes relaxation and helps reduce stress.
Power walking: Fast-paced walking with purpose can boost your mood and increase energy levels, while also providing a great cardiovascular workout.
Nature walking: Walk amid nature, and observe its wonders like trees, water, or open spaces. This has been shown to reduce anxiety and improve overall mental well-being.
Walking meditation: Combine slow, deliberate walking with meditation techniques. This can enhance mental clarity and foster a sense of inner peace.
Social walking: Walking with a friend or in a group can improve social connections, alleviate feelings of loneliness, and provide emotional support.