A new study published in JAMA Network Open highlights the powerful link between physical activity and mental health, showing that increasing your daily count by 1,000 steps can significantly reduce the risk of depression. The data, compiled from over 96,000 participants, showed the risk of future depression reduced by 9%. Even moderate activity levels, such as reaching 7,000 steps daily, can offer substantial mental health benefits. Translation: While average stride length differs between genders, this equates to approximately 3 miles for women, and 3.5 miles for men.
The Relationship Between Moving & Mental Health
Experts emphasize that physical activity has long been associated with improved mental health. For example, clinical psychologist and assistant professor at Harvard Medical School, Dr. Karmel Choi states, “We typically hear it’s good to get 10,000 steps a day, but here, even 7,000 steps seem to translate to better mental health."
While the World Health Organization recommends 150 minutes of moderate exercise per week, the above referenced JAMA study suggests that simply walking more each day can be a practical and effective strategy for overall mood improvement. Instead of focusing on workout intensity, consistency is actually more important. Consistency builds long-term habits.
Steps Count, but Consistency is Key
Although step counts are a helpful benchmark, they don’t capture the full spectrum of beneficial activities, such as yoga or strength training.
There are two keys to success: the activity and the metric. Finding a movement that is enjoyable long-term is important! The options are endless- walking, running, dancing, lifting weights, martial arts, pilates, the list goes on. Secondly, choose a metric— whether distance, minutes per workout, or workout sessions per week—to keep you motivated.
But How Do I Stay Motivated?
We're glad you asked. Yes, staying motivated to reach long-term goals can be challenging.
However, research suggests that support and accountability play a bigger role in sustaining activity than goal-setting alone. Strategies for staying on track include:
Finding a workout buddy – Exercising with a friend or group can boost motivation.
Joining a fitness community – Whether it's a local walking club or online challenge, support from like-minded individuals helps.
Planning for setbacks – Life happens, so have a backup routine to ensure consistency.
Stay Engaged – Listen to audiobooks, switch up exercise routines, invest in comfortable gear, and curate the ideal Spotify playlist to keep you moving
Comments