Mental Health Problems Can Be Improved By Walking 7,000 Steps Every Day According To Research

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JAKARTA - Recent study results show that walking 7,000 steps or more every day can help improve mental health. In a systematic review published on December 16 at the JAMA Network Open and quoted by Well and Good on Tuesday, December 23, researchers analyzed 33 different studies involving more than 96,000 adults over the age of 18.

Each study participant, diagnosed with depression or showing symptoms of depression, was asked to measure the number of their daily steps using smartphones, pedometers, or accelerometers. After reviewing data from each study, the researchers concluded that those walking 5,000 steps or more daily showed less symptoms of depression than those with fewer steps.

The researchers based on the results of the review also attributed walking 7,000 steps or more daily to the risk of lower depression in general. The researchers said that the correlation did not mean cause and effect. That is, walking is more related to the lower risk of depression, but that doesn't mean walking can "heal".

Symptoms of depression can pose challenges in carrying out daily activities. Johns Hopkins Medicine conveyed the following simple steps to help manage depression.

1. Starting with basic things such as waking up from the bed, bathing, and eating something. The routine of such simple activities can be the basis for feeling calmer.

2. Set daily routines. No matter how small, daily routines can help provide stability when everything feels chaotic.

3. Prioritize physical activity. Exercise can help mental health, but don't feel pressured to do it too much. Start by walking for a while, stretching lightly, or even dancing for a few minutes following your favorite song. The move can help release endorphins, which can improve mood.

4. Stay connected. Depression often encourages people to self-isolate, but holding out a hand, even with short messages or phone calls can make a big difference.

5. Be kind to yourself. Avoid criticizing yourself for what" should be done. Conversely, celebrating small victories. Creative activities such as writing journals, drawing, or listening to music can help process emotions.

6. Prioritize good sleep hygiene, hydration, and nutrition. Physical health and mental well-being are closely related, so you should pay attention to both of them.

7. Call a therapist, counselor, or trusted loved one when things get tough. Also consider talking to a doctor about treatment options.