Scientists have discovered the precise number of steps a person needs to take every day in order to cut the risk of depression – for the first time.
Experts found higher counts were linked to better mental health, in research that examined 33 separate studies, involving almost 100,000 adults using fitness trackers.
However, intriguingly, the much-touted goal of 10,000 steps might be overkill, at least when it comes to improving mood, according to the analysis.
For the review, published today on Jama Network Open, the researchers tried to determine ‘the protective role of daily steps’ in decreasing low mood.
Scientific studies have found higher step counts are linked to better heart health and a longer life, the experts claimed.
They added: ‘[But] to our knowledge, the association between the number of daily steps… and depression has not been previously examined.
‘Setting goals based on step counts is straightforward to understand and integrate into daily routines and may be valuable… in depression prevention guidelines.’
While a step count below 5,000 was associated with a raised risk of depression, those who achieved 7,500 had a 42 per cent reduce risk.
Scientists have discovered the precise number of steps a person needs to take every day in order to cut the risk of depression
‘Our findings… suggested that small doses of physical activity were associated with a decreased incidence of depression in adults,’ they stated.
Benefits were seen up to a step count of 10,000, however beyond that there was no additional advantage.
The researchers said that older adults or those with a limiting condition might benefit from fewer steps, claiming ‘something is better than nothing’.
Earlier this year, physiology experts warned that going beyond 8,000 a day may not even provide ‘much additional benefit’ when it comes to cutting the risk of heart disease and diabetes.
Instead, walking faster in shorter bursts could be equally as effective to keep healthy.
Lindsay Bottoms, an exercise and health physiology researcher at University of Hertfordshire, told MailOnline obsessively aiming for the 10,000-a-day target ‘would certainly’ lull people into a false sense of security about how to stay healthy.
10,000 steps is roughly the equivalent to five miles per day.
The 10,000 step target was initially designed by a Japanese marketing campaign for a pedometer in the wake of the 1964 Tokyo Olympic Games
Ms Bottoms added: ‘Step count is difficult and isn’t inclusive of people who aren’t able to walk.
‘Research shows that less than 10,000 has health benefits and 10,000 steps is an arbitrary number.
‘Doing as few as 4,400 steps has been shown to improve life expectancy.
‘We need to encourage people to be active, so if someone regularly only does 2,000 steps a day, having a target of 4,000 is achievable.
‘It would actually motivate them more than having a target of 10,000 which is just not going to happen.’
Professor Tom Yates, one of the world’s leading experts in the field of physical activity and sedentary behaviour at the University of Leicester, added: ‘Moderate amounts of physical activity can be tremendously powerful in terms of reducing the risk of premature mortality.
‘But going beyond these levels may not provide much additional benefit — at least in terms of mortality outcomes.
‘Evidence does seem to be coalescing around 8,000 steps per day as the threshold.’
In research that examined 33 separate studies, involving almost 100,000 adults using fitness trackers, experts found higher counts were linked to better mental health
The 10,000 step target was initially designed by a Japanese marketing campaign for a pedometer in the wake of the 1964 Tokyo Olympic Games.
At that time, there was an increased focus on fitness in the host nation and firms had tried to capitalise on the craze surrounding the Games.
One campaign involved the marketing of Yamasa’s pedometer called the Manpo-kei, which literally means ‘10,000 steps metre’ in Japanese.
But the arbitrary figure was never grounded in science. Instead, the number was selected because the benchmark was memorable.
