Discover the unexpected effects of walking 4 km every day

Walking is the simplest exercise that most people can do every day. It is known to have many health benefits.

Now, new research published in the medical journal JAMA Network Open has found another benefit of walking, even if it's just 5,000 steps a day.

Scientists at the University of Castilla-La Mancha in Cuenca (Spain) conducted an analysis of 33 studies, including more than 96,000 participants, according to the health news site Everyday Health.

Walking is the simplest exercise that most people can do every day.

Participants wore monitors that measured their daily step counts. Researchers assessed the association between step counts and participants’ rates of depression or depressive symptoms.

The results found that walking at least 5,000 steps a day — equivalent to about 3.8 to 4 kilometers — was enough to reduce symptoms of depression, according to Everyday Health.

The benefits increase with more walking. Even small changes can reduce the risk, with each additional 1,000 steps per day reducing the risk of depressive symptoms by 9%.

The results also showed that walking 7,000 or more steps a day reduced the risk of depression by 31%. And walking 7,500 steps a day reduced depressive symptoms by up to 42%.

Walking more each day helps promote mental health by enhancing brain function, improving mood, reducing stress and promoting positive mood, said study co-author Dr Estela Jiménez López, from the University of Castilla-La Mancha.

Just walking at least 5,000 steps a day - equivalent to about 3.8 - 4 km - is enough to reduce symptoms of depression

Daily walking can play an important role in building up regular physical activity and is a good option for people who are unable to exercise much, especially those experiencing symptoms of depression, says Dr. Jiménez López.

Light activity can also have huge benefits.

For sedentary people, starting with even light activity can bring huge benefits, said Adam Chekroud, PhD, associate professor of psychiatry at Yale University (USA), who was not involved in this new study.

For people who are sedentary, starting with just 20 to 30 minutes of walking just three times a week can help reduce symptoms of depression, says Dr. Chekroud. Results can be seen within a few weeks of starting regular physical activity, according to Everyday Health.

Source: https://thanhnien.vn/phat-hien-tac-dung-bat-ngo-khi-di-bo-4-km-moi-ngay-185241231082310146.htm