It’s no secret that walking workouts are seriously trendy right now. From “hot girl walks” to power walking and rucking, people are realizing they can work up a pretty good sweat just by putting one foot in front of the other.
Indeed, while most folks used to think of exercise as something you did while pouring buckets of sweat and running or biking as fast as you could, research has shown you can get a solid boost in the health department by simply upping your daily step count. Now, there’s one more walking perk to add to the list: It could torpedo your risk of developing depression.
That’s the major message from a study published in the journal JAMA Network Open. But how much walking are we talking about and why is there a link between more steps and a lower risk of depression? Here’s what the research shows.
Meet the expert: Thea Gallagher, PsyD, is a clinical assistant professor at NYU Langone Health and a cohost of the “Mind in View” podcast; Albert Matheny, RD, CSCS, is co-founder of SoHo Strength Lab
What did the study find?
For the study, researchers analyzed data from 33 studies on more than 96,000 adults. Overall, the researchers discovered that higher daily step counts were linked with less symptoms of depression in the general adult population.
There seems to be a more is better approach here, within reason. Taking 1,000 steps extra a day can reduce the risk of depression by 9 percent, while a daily step count of 7,000 or more was linked with a 31 percent lower risk of depression. “These findings suggest that an inclusive, comprehensive public health approach could contribute to preventing depression in adults,” the researchers wrote in the conclusion.
How does walking lower depression risk?
It’s important to point out that the study didn’t find that walking causes a lowered risk of depression—just that there’s a link. It could simply be that people who are less prone to depression are more likely to be active than those who are depressed, says Thea Gallagher, PsyD, is a clinical assistant professor at NYU Langone Health and a cohost of the “Mind in View” podcast.
But she says there are a few possible reasons for this association. One is that walking and other forms of exercise can increase the release of “feel-good” hormones like dopamine in the brain.
But the results (and already-established health benefits) are clear enough that you’ll want to start walking more if you don’t already. “Walking is approachable—you can walk and then jump into a meeting without getting super sweaty,” Gallagher says. “That makes it easy to squeeze in.”
While walking used to be seen as a lesser form of exercise, Gallagher points out that people now get excited about meeting or exceeding step count goals. “That can make you feel proud, which is a positive emotion,” she says.
Research has also found that exercise can improve symptoms of mild depression as effectively as selective serotonin reuptake inhibitors (SSRIs). “In all of my evaluations, I’m asking people about movement, and that includes walking,” Gallagher says. “There is a link here with good mental health.”
How many steps should I be walking each day?
It’s hard to put an exact number on a step count goal for each person, because it depends on a lot of factors. In this particular study, walking an extra 1,000 steps a day was linked with a nearly 10 percent lowered risk of depression. But logging 7,000 steps or more really lowered that risk. “Any movement is helpful,” Gallagher says. “Just do your best.”
How does walking compare with running?
Walking and running are both good for your health. There are also variations of intensity within each category, making it tough to say that one is better than the other. For example, walking on a steep incline may get your heart rate up more than going for a slow run. While you may burn more calories running than walking, walking is more accessible for everyone and easier on your joints, says Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab.
Ultimately, Matheny says it’s best to just do what feels right for you. It could do your body—and your mind—a world of good.
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