During the holidays, some people are happy while others are sad. During every festival, some people may be more prone to depression. How to relieve depression? A recently published study shows that walking may be one of the ideal solutions, but you should walk at least 5,000 steps to be effective.
According to a research report published in the medical journal JAMA Network Open on December 16, adults who walked at least 5,000 steps a day had fewer depressive symptoms than those who walked less. Increasing the number of steps by 1,000 per day can also reduce the risk of depression.
The researchers also found that the number of daily steps reached 7,500, and the symptoms of depression could be reduced by 42%. However, they did not explore whether the mental health benefits would be further enhanced if the number of steps continued to increase. We also cannot know whether the two are causal: Are the subjects in the study able to walk further because they are in a better mood, rather than walking further, so they are in a better mood?
The research team analyzed 33 previously published research reports on walking and depression symptoms, with a total of more than 96,000 subjects. They also analyzed 29 research reports through meta-analysis.
Gradually increase the number of steps
The findings of this study are the same as another study published earlier. The latter found that walking at least 7,000 steps a day reduced the risk of depression symptoms by 29% after two years. In addition to walking, other sports have similar benefits. Many studies have shown that as long as the amount of activity is increased, it can help prevent depression. Of course, exercise also has the benefit of strengthening the body. Making sure you have a certain amount of activity can add points to your physical and mental health.
When reporting this study, the health website Healthline quoted the opinions of clinical psychologist and exercise expert Supatra Tovar. She believes that compared with other sports, the advantage of walking is that the threshold is lower. No special equipment or gym membership is required, and you don’t even need to have a deep understanding of exercise. Anyone can easily start walking, even if they feel tired or lack motivation (symptoms related to depression).
She also said that many people (especially those with depression) may not want to participate in standardized exercise courses, but walking will not put too much pressure on people. In the long run, it is a more feasible and easy-to-stick exercise.
If you want to develop a walking habit, Tovar recommends starting with a more attainable goal, perhaps 1,000 to 2,000 steps a day, and then gradually increase the number of steps when you feel ready, such as 500 steps a day. In addition, you can start with daily habits, such as taking the elevator less and taking the stairs more; getting off the bus one stop earlier and walking to your destination, which can also help increase the number of steps.
If the symptoms of depression are more severe or the physical strength is poor, you should choose a safer and more comfortable environment, especially one with natural factors, because it can enhance the stress-relieving effect of exercise.
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