Walking reduces the risk of developing depression.

Daily physical exercise plays a crucial role in reducing the risk of cardiovascular diseases and mortality from all causes. Furthermore, earlier Naked Science reported on the discovery made by scientists in the UK, who found out how physical activity alleviates symptoms of depression, while researchers from Spain learned about the effects of sports on cognitive abilities.

Now, the authors of a meta-analysis, the text of which is published in the journal JAMA Network Open, confirmed the positive impact of aerobic activities such as walking on mental health. A systematic review of 33 studies involving 96,173 adults aged 18 and older (with an average age ranging from 18.6 to 91.2 years) revealed that taking more than 5,000 steps a day improves overall mental health and reduces the risk of developing depression.

A team of scientists led by Bruno Bizzozero-Peroni from the University of Castilla-La Mancha (Spain) examined data from PubMed, PsycINFO, Scopus, SPORTDiscus, and Web of Science related to physical activity, daily step counts, and symptoms of depression. Relevant studies were then reviewed regardless of publication date and language. Depressive symptoms were assessed using standardized methods, and step counts were measured with devices such as accelerometers and pedometers.

The results obtained, analyzed by two independent experts, showed that daily step counts were inversely related to depressive symptoms across all 33 studies. Specifically, low levels of physical activity (i.e., fewer than 5,000 steps per day) were associated with a higher risk of depression, while moderate (5,000-7,499 steps per day) and high (10,000 steps and more) levels were linked to a lower risk of depressive symptoms.

Moreover, the more daily steps the participants took, the better their overall health became. For instance, the transition from fewer than 5,000 to 7,000 or more steps per day was associated with a significant reduction in the risk of developing depression, and every additional 1,000 steps decreased the likelihood of experiencing symptoms.

The authors of the study concluded that a pedometer (e.g., a fitness tracker) is a simple and reliable tool for improving both physical and mental health. The researchers also noted that a "step-based" approach could serve as a foundation for developing depression prevention strategies, particularly for individuals with a sedentary lifestyle. Further research will help establish causal links between daily step counts and the reduced risk of developing depressive disorders.