It is known that physical activity improves the symptoms of depression, but there is evidence that the more the person walks, the better. Above 7000 steps a day, for example, the risk of suffering from the disease is less than 31%, according to a review of the studies recently published in the magazine Jama.
The results show that there is a strong correlation between greater quantities of passages and less depressive symptoms, as well as a lower prevalence of the risk of depression. The major benefits have been observed in those who adopt more than 7000 steps per day; Above this brand, for every thousand additional passages, the risk decreases by 9%. On the other hand, walking less than 5,000 daily steps has been associated with small benefits.
“The association between physical activity and less depressive symptoms is well established in medical literature, usually emphasizing that more than a slight walk”says the psychiatrist Elton Kanomatafrom Israelite Hospital Albert Einstein. “This study is new to underline the association with the amount of passages instead of the type of physical activity.”
The study that refers to walking with depression
To achieve the result, researchers from University of Castilla-La ManchaInSpainAnd from other institutions, they have evaluated 33 observational studies, for a total of over 96,000 adults aged between 18 and 91 years. Among the mechanisms behind these benefits, experts indicate physiological and psychological changes.
Physical activity increases neurotransmitters levels such as serotonin and dopamine, known to improve mood and reduce cortisol rates, stress hormone. “In addition, regular exercise can improve sleep quality and sleep helps to restore emotional balance and the ability to face stress”.explains Kanomata.
Advantages in self -esteem
Exercising regularly can still increase self -esteem by providing a sense of realization and well -being and promoting social interaction, which is a protective factor against depression. “The approach of daily passages has the potential to improve communication, adhesion, feedback, prescription and car –onitoring in relation to physical activity levels. Therefore, establishing objectives for the number of daily passages can be a promising and inclusive public health strategy to prevent depression.”Expert notes.
Begins gradually
But it is possible to start slowly: according to the authors, getting out of physical inactivity is already an important step to avoid depression. Even small quantities can be relevant, especially for those with daily limits. Remember that other activities, such as aerobic, strength and mental practices, such as Tai Chi Chuan or Yoga, are also associated with less depressive symptoms.
*Text by Gabriela Cupani, of the Einstein agency
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
