Scientists have discovered for the first time the exact number of steps a person should take each day to reduce the risk of depression.
Experts found that higher counts were linked to better mental health, in research that examined 33 separate studies involving nearly 100,000 adults wearing fitness trackers.
Interestingly, though, the much-touted 10,000-step goal might be overkill, at least when it comes to improving mood, according to the analysis.
For the review, published today in Jama Network Open, researchers sought to determine “the protective role of daily steps” in decreasing low mood.
Experts said scientific studies have found that more steps are linked to better heart health and a longer life.
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 counting is easy to understand and integrate into daily routines and may be valuable…in depression prevention guidelines.”
While a step count less than 5,000 was associated with an increased risk of depression, those who reached 7,500 had a 42 percent risk reduction.
Scientists have discovered the exact number of steps a person should take each day to reduce the risk of depression
“Our findings…suggested that small doses of physical activity were associated with a lower incidence of depression in adults,” they said.
Benefits were seen up to a step count of 10,000, however beyond that there was no additional advantage.
The researchers said older adults or those with a limiting condition could benefit from fewer steps, stating that “something is better than nothing.”
Earlier this year, physiology experts warned that exceeding 8,000 a day may not even provide “many additional benefits” when it comes to reducing the risk of heart disease and diabetes.
Instead, walking faster in shorter bursts could be just as effective in staying healthy.
Lindsay Bottoms, a health and exercise physiology researcher at the University of Hertfordshire, told MailOnline that 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 equals approximately five miles per day.
The 10,000 step goal was initially designed by a Japanese marketing campaign for a pedometer in the wake of the 1964 Tokyo Olympics.
Mrs Bottoms added: “Counting steps is difficult and does not include people who cannot walk.”
‘Research shows that fewer than 10,000 steps have health benefits and 10,000 steps is an arbitrary number.
«Taking just 4,400 steps has been shown to improve life expectancy.
“We need to encourage people to be active, so if someone regularly only takes 2,000 steps a day, it is possible to reach a goal of 4,000.
“It would actually motivate them more than having a goal 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 behavior from the University of Leicester, added: “A moderate amount of physical activity can be tremendously powerful in terms of reducing the risk of premature mortality. “.
‘But going beyond these levels may not provide many additional benefits, at least in terms of mortality outcomes.
“The evidence seems to be solidifying around 8,000 steps per day as the threshold.”
In research examining 33 separate studies involving nearly 100,000 adults wearing fitness trackers, experts found that higher counts were linked to better mental health.
The 10,000 step goal was initially designed by a Japanese marketing campaign for a pedometer in the wake of the 1964 Tokyo Olympics.
At the time, there was an increased focus on fitness in the host country and companies had sought to capitalize on the craze surrounding the Games.
One campaign involved marketing Yamasa’s pedometer called Manpo-kei, which literally means “10,000 steps per meter” in Japanese.
But the arbitrary figure was never based on science. Instead, the number was selected because the reference point was memorable.