Exercise is good for your brain
Dr. Grant Lipman
Grant S. Lipman, MD, is a clinical assistant professor of surgery in the division of emergency medicine at Stanford University and associate director of the wilderness medicine fellowship at Stanford University School of Medicine.
The collective experience of grief and isolation from the pandemic of 2020 helped normalize conversations on mental health and well-being. But depression has always been and continues to be a major problem around the world, affecting over 330 million people worldwide.
The post-pandemic world has unleashed people’s interest in taking to the outdoors, physical activity, and understanding how being outside can help lower stress and prevent depression. The American Psychological Association has reported that spending time in nature has been linked to improvements in moods, mental health, and emotional well-being.
Forest bathing lowers cortisol and improves your mood
A Japanese study found that shinrin-yoku (taking in the forest atmosphere) for just a short period outdoors can reduce cortisol levels, a natural chemical produced by the body that is released in times of stress. While getting out in nature can be challenging to fit in our modern busy schedules, finding ways to increase physical activity such as getting more daily steps in can be a great way to start.
One thing to note is that stress and depression are not the same. Depression is a chronic and more persistent state of mental health that affects one’s everyday life, whereas stress is more situational and can come and go.
So physical activity and being outside is good for stress, but can it decrease depression?
The mental health benefits of walking more
A new study on daily step count and depression in adults spent a year examining every study published that recorded daily step count data and symptoms of depression – which totaled to 10,296 studies with approximately 96,000 adults.
All studies had their data extracted to ensure consistent reporting methods. This data was then synthesized and analyzed to see the effect of step count on depressive episodes.
The findings
- The research showed that taking 5,000 or more daily steps was associated with fewer depressive symptoms.
- People reaching 7,500 or more steps per day had a 42% lower prevalence of depression.
- An increase of 1,000 steps per day had a 9% lower risk of developing depression.
- An increase of over 7,000 steps per day had a 31% lower risk of developing depression.
This overwhelmingly showed that more steps increased the rate of lowering the risk of developing depression.
This study was the first systematic review and analysis to synthesize the associations between depression and daily steps. It built on prior research that implied small doses of subjective daily physical activity were inversely correlated with depressive symptoms. This means that increased activity was associated with decreased depression.
It supports a linear relationship with the maximum benefit of up to 10,000 steps per day. Beyond this maximum range, there may not be any additional benefit. Daily steps may be a useful form of activity especially in those people who have limited activities in their daily lives. Monitors (like fitness watches and phones) for this simple activity can easily be incorporated to help achieve specific goals.
Wide shot of two senior men on a walk through a forest.
Exercise as an antidepressant
It has been shown that all physical activity modalities such as aerobic exercise, strength training, and mid-body (such as yoga, stretching, tai chi) are effective at reducing depressive symptoms. There have been different explanations to prove the association between physical activity and depression, such as its positive effects on the body’s inflammation, neuroplasticity, stress hormones, and psychosocial (think self-esteem, sleep quality, and social support) mechanisms.
Regardless of what is responsible for the change happening in our bodies, a daily active lifestyle is a crucial factor to regulate and reinforce these pathways to reduce depressive symptoms and risk of developing depression in adults. At GOES, we believe spending time outside is a great way to be active. And whatever that looks like for you, the tools and resources in GOES can support you before, during, or after your activity.
