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. Read More
This article is referenced from
https://timesofindia.indiatimes.com/
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