Depression: The Importance of Physical Activity in Preventing the Condition

Background

Over 330 million people currently suffer from depression worldwide, though the complexity of diagnosis and the heterogeneity of this condition mean that such a figure can only ever be a conservative estimate.

Depressive disorders are a major cause of disability and affect multiple aspects of a person’s quality of life, including their emotional well-being, social relationships, functional ability, and physical health. Fortunately, we have ways of preventing them from taking hold, and physical activity is one of them.

Why Physical Activity is Important

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

Identifying these risks and encouraging a preventative attitude is therefore crucial to reducing the prevalence of depression and improving people’s overall quality of life.

We Aren’t Getting Enough Exercise

Physical activity is an integral part of a healthy lifestyle, but globally, 81% of adolescents and 31% of adults do not meet the recommended guidelines.

At the same time, two-thirds of the world’s regions have increasingly insufficient levels of physical activity. In 2019, this contributed to 830,000 deaths and the loss of 16 million disability-adjusted life years worldwide. These figures have increased by around 84% since 1990.

Daily Step Counting: A Preventative Strategy

Counting daily steps is a simple, intuitive, and objective way to get people active – studies have found that step counts can help people meet recommended levels of physical activity.

Fortunately, it is becoming increasingly easy to keep track of this thanks to wearable devices like fitness trackers and smart watches.

The Link Between Step Count and Depression

To determine the connection between step counts and depression, I, along with a team of other researchers from Spain and Latin America, recently conducted a scientific literature review.

We synthesised the results of 33 studies, which covered a total of 96,173 adults of all ages.

We found that reaching 5,000 steps or more per day was associated with fewer depressive symptoms, 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, which included people who did not have depression at baseline, increasing step counts by 1,000 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.

Conclusion

Physical activity is a crucial factor in preventing depression, and counting daily steps is a simple and effective way to get people active. With the increasing availability of wearable devices, it has never been easier to track and monitor daily step counts. Our findings suggest that reaching 5,000 steps or more per day can lead to fewer depressive symptoms and a lower risk of developing depression. We recommend that people incorporate physical activity, including daily step counting, into their daily routine to help prevent depression.

FAQs

Q: Why is physical activity important in preventing depression?

A: Physical activity is important in preventing depression because it can help to reduce the risk of developing the condition, improve overall health, and reduce symptoms of depression.

Q: What is the recommended level of physical activity for adults?

A: The recommended level of physical activity for adults is at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic physical activity per week.

Q: What are some ways to get more physical activity?

A: Some ways to get more physical activity include walking, jogging, cycling, swimming, and using wearable devices like fitness trackers and smart watches to track daily step counts.

Q: How can I incorporate physical activity into my daily routine?

A: You can incorporate physical activity into your daily routine by taking a daily walk, doing a few sets of exercises during commercial breaks while watching TV, or using a fitness app to track your daily step count.