Want to banish the winter blues? Start by counting your steps Health News

The risk of developing depression is influenced by a range of interconnected genetic, biological, psychological, environmental, social and behavioral factors. Among these, elements of an unhealthy lifestyle, such as not getting regular physical activity, can play an important role in the deterioration of mental health.

Therefore identifying these risks and promoting a preventive attitude is important in reducing the prevalence of depression, as well as improving the overall quality of life of the population.

We don’t exercise enough

Physical activity is an important part of a healthy lifestyle, but worldwide, 81% of youth and 31% of adults do not meet recommended guidelines.

At the same time, two-thirds of the world’s regions have an increasingly inadequate level of physical activity. In 2019, this contributed to 830,000 deaths and 16 million years of life lost to people with disabilities worldwide. These figures have increased by about 84% since 1990.

Researcher Steven Blair studied the fractions of deaths from all causes according to different risk factors, and argued in early 2009 that “physical inactivity is one of the most important public health problems of the 21st century”. Recent evidence supports his statement; Physical activity should be a global public health priority.

An active lifestyle can help prevent depression through both biological (such as neurogenesis and reduced inflammation) and psychosocial (such as self-esteem and social support) mechanisms. However, any potential benefits are offset by the overall increase in inadequate levels of physical activity in recent decades.

This is changing ways of life not only does it increase the incidence of obesity, non-communicable diseases and premature death. It also contributes to environmental degradation, and burdens our economy with health care costs and lost productivity. Several factors are to blame, including rapid urbanization, sedentary work practices, and modern transportation systems.

Progress towards the World Health Organization’s (WHO) goal of reducing inadequate levels of physical activity by 15% by 2030 has been slow. If the current trends continue, we will not reach the target target.

According to the WHO report on the global state of physical activity in 2022, which collected data from 166 countries, less than one-third of national governments had guidelines for all age groups, and only about 40% had road construction standards that accounted for pedestrians. Promoting physical activity among the general public remains a challenge.

Counting daily steps: a prevention strategy

Counting daily steps is a simple, accurate and meaningful way to get people active – studies have found that counting steps can help people meet recommended levels of physical activity. Fortunately, it’s becoming increasingly easy to track this thanks to wearable devices like fitness trackers and smart watches.

The use of trackers that allow continuous self-monitoring and the inclusion of simple goals have shown a beneficial effect in increasing daily steps among older adults.

The link between step count and stress

In order to determine the relationship between step figures and stress, I, along with a team of other researchers from Spain and Latin America, recently conducted a review of the scientific literature. We compiled the results of 33 studies, which included a total of 96,173 adults of all ages.

We found that reaching 5,000 steps or more per day was associated with fewer symptoms of depression, and the prevalence of depression was 42% lower in adults who took 7,500 steps or more per day. In longitudinal studies of 2-7 years, including people without depression at the beginning, an increase in steps by 1000 steps per day showed a 9% reduction in the risk of developing depression. Those who reached 7,000 steps or more each day had a 31% lower risk.

Counting daily steps can go a long way in helping people get active (Source: Freepik)

These results confirm those of previous studies; even low levels of physical activity can protect against depression.

Our results should also be considered in light of previous research on which types of exercise are best at preventing depression – one recent study, for example, found that other types of exercise such as walking and yoga are equally effective.

Some features of physical activitysuch as stress, and additional factors such as environment, age and individual risk of mental disorders, can also influence symptoms of depression.

Counting daily steps can go a long way in helping people get more physical activity, which in turn helps prevent depression, although there is a clear need for more longitudinal studies to clarify the protective role of daily step counts in preventing depression during adulthood.
However, if you’ve made it this far, our recommendation is to stop reading and go outside for some fresh air.