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• A new study found that walking 5,000 or more steps daily was linked to fewer depression symptoms.
• More benefits for mental health were seen when people walked at least 7,500 steps a day.
• Some people may experience benefits with just 1,000 steps a day, the findings suggest.

Walking is not just a way to get from one place to another. New research suggests that walking can also improve your mood, adding to the heart-related and other benefits of this low impact form of exercise.

In the paper, published December 16 in JAMA Network Open, researchers found that adults who walked 5,000 or more steps a day had fewer depression symptoms compared to people who walked less.

The benefits increased as people walked more. Researchers found that those who clocked at least 7,500 steps a day saw a 42% decrease in depression symptoms. 

The study did not look at whether the benefits of walking plateaued at some point beyond that. However, researchers found that even an increase of 1,000 steps a day resulted in a lower risk of depression.

In another analysis, researchers found that people who achieved 7,000 or more steps a day had a lower risk of developing depression compared to those who walked less.

“The implication of this [new] study is that increasing physical movement reliably decreases depression by significant measurable amounts. Walking may also lower the risk of becoming depressed,” said David Merrill, MD, PhD, a geriatric psychiatrist at Providence Saint John’s Health Center in Santa Monica, CA. Merrill wasn’t involved in the new study.

Walking helps reduce depression symptoms

For the new paper, the authors reviewed the results of 33 previous studies looking at whether walking reduced symptoms of depression in adults. Combined, over 96,000 adults were included in those studies.

The researchers also combined and analyzed the results of 29 studies in a meta-analysis. This is a statistical way of creating a study with a larger number of participants. 

The studies included in the review measured daily step counts using smartphones, pedometers, or other wearable devices. Most studies recorded daily step counts over seven days, although one monitored it for a full year.

The main outcome measured in the studies was either a diagnosis of depression or self-reported symptoms of depression with no formal diagnosis. Some studies excluded people who reported having depression or who had mild to severe symptoms of depression at the initial study visit.

The new paper had certain limitations. First, it’s possible that people with fewer symptoms of depression walked more each day because they felt better. 

“For many people, particularly those battling depression, the idea of engaging in structured exercise can feel overwhelming,” said Supatra Tovar, PsyD, a clinical psychologist, registered dietitian, and fitness expert. However, “walking offers a low-pressure, sustainable alternative.” Tovar wasn’t involved in the new research.

In addition, the new paper didn’t examine whether other factors, such as social connections gained through walking with others, might have decreased depression symptoms.

The location of your walk may also matter. Feeling connected to nature has been shown to improve your mood.

Set a goal of at least 5,000 daily steps

Overall, the results of the new paper fit with an earlier study, which found that older adults who walked 7,000 or more steps a day had a 29% lower risk of having symptoms of depression after two years.

It also adds to research showing that higher levels of physical activity provide protection against developing depression.

“Given [the new] study’s findings, I would encourage my clients — particularly those with mood disorders or looking to improve their mental well-being — to aim for a minimum of 5,000 steps a day as a starting point,” Tovar told Healthline.

“This amount appears to provide significant mental health benefits, with further improvements observed as individuals approach 7,500 steps or beyond,” she said.

The new paper highlights that even small increases in daily steps results in decreases in symptoms of depression.

“You don’t need to start running or even walking marathons to feel better,” Merrill told Healthline. “Even just a little (more) movement can make a big difference.”

The best part is that walking is a low-impact form of exercise that most people can do safely. 

“The accessibility of walking is particularly important: it does not require specialized equipment, a gym membership, or extensive fitness knowledge, making it an inclusive intervention that anyone can adopt into their routine,” said Tovar. 

“This simplicity removes barriers that often prevent people from pursuing physical activity, especially those struggling with the low motivation and fatigue often associated with depression,” she said.

Walking complements standard depression treatments

Tovar recommends that people start small with goals they can achieve right now, maybe 1,000 to 2,000 steps a day, and increase this by 500 steps at a time when you feel ready for more.

She said you can also incorporate walking into your daily life, such as taking the stairs instead of the elevator, walking after meals, or parking further away from stores.

In addition, “for individuals with more severe depression or physical limitations, I would recommend integrating safe, enjoyable environments, which can amplify the mental health benefits due to the additional calming effects of natural surroundings,” Tovar said.

While the new paper shows that walking can improve individuals’ mood, those who currently have depression may need more support.

”Combining lifestyle medicine approaches like increasing walking with behavioral health approaches like antidepressants and psychotherapy may result in the best outcomes for persons living with depression,” said Merrill.

“If you’re depressed, there are always more treatment options that can be tried and combined to improve how you’re feeling,” he said. “It’s important to not give up hope.”

Takeaway

Researchers reviewed 33 previous studies looking at whether walking reduced symptoms of depression in adults, with a total of over 96,000 adults included in those earlier studies.

Walking 5,000 or more steps a day was linked to fewer symptoms of depression compared to walking less. People who walked at least 7,500 steps a day saw even greater benefits, with a 42% decrease in depression.

Even a small increase of 1,000 steps a day resulted in a lower risk of depression. The authors of the new paper did not look at whether the benefits of walking plateau at some point.

Experts recommend that people increase their daily step counts to help improve their mood. They suggest starting small and increasing slowly. People with depression may benefit more from combining walking with standard treatments like antidepressants and psychotherapy.

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• The U.S. Preventive Services Task Force released new draft guidelines for cervical cancer screening, including recommendations for three screening methods.
• For the first time, the new recommendations also include self-collection for HPV samples, which the Task Force states could help reduce barriers to care and improve screening access.
• Cervical cancer death rates in the U.S. are declining due to regular screening, but Black and Hispanic women still face disproportionately high risks.

Cervical cancer continues to be a leading cause of disease-related death globally. 

In the United States, where regular screening for cervical cancer is widely available, mortality rates have fallen by 70% since the 1950s. 

Vaccination against HPV for children and adults is also highly encouraged.

Most cervical cancer cases are caused by human papillomavirus (HPV), a sexually transmitted infection (STI). Current guidelines for cervical cancer screening recommend HPV testing every 5 years for females ages 30 to 65.

For younger females ages 21 to 29, a Pap test every three years continues to be the gold standard for cervical cancer screening.

On December 10, however, the U.S. Preventive Services Task Force (UPSTF) released a new draft recommendation for cervical cancer screening that includes three screening methods — HPV tests, Pap tests (cytology), and co-testing (Pap and HPV) — to help detect early signs of the disease.

For the first time, UPSTF has also included self-collected HPV tests in its cervical cancer screening guidelines starting at age 30. Females can now collect their own samples using a swab, which UPSTF states yields just as accurate results as when a sample is collected by a clinician. 

UPSTF anticipates self-collection will increase screening rates among those who experience discomfort during traditional screening methods. 

Moreover, self-collection provides an alternative for females who face barriers to care and are under-screened, particularly among Black and Hispanic women, who face disproportionately high cervical cancer risks.

“Most cases of cervical cancer are in women who have not been regularly screened or appropriately treated after an abnormal test result,” Task Force chair Wanda Nicholson, MD, MPH, MBA, said in a statement.

“That’s why it’s so important that women get screened regularly, so cancer can be prevented or caught early when it’s treatable.” 

The new UPSTF recommendations offer options for those assigned female at birth. They can work with their healthcare team to choose a screening method that best suits their personal health.

“Protecting choice in screening methods is crucial to ensuring that OB-GYNs and other healthcare professionals can continue to provide the lifesaving tests women need,” said Jessica Shepherd, MD, board certified OB-GYN at Sanctum Med + Wellness in Dallas, Texas, and Chief Medical Officer at Hers. 

Healthline spoke with Shepherd to learn about screening methods and prevention of cervical cancer.

This interview has been edited and condensed for clarity and length.

Is HPV testing more effective than Pap testing for cervical cancer?

Shepherd: The USPSTF cervical cancer screening draft guidelines maintain access to all current screening methods, and the Task Force noted that all three screening methods — HPV tests, Pap tests, and co-testing — are effective and recommended. 

The patient experience remains the same no matter the screening strategy used, and for women 30+, co-testing provides more information to inform care decisions. 

Additionally, the Task Force noted that current evidence continues to show that getting a Pap test every three years is the best screening approach for women ages 21 to 29.

How often should you get screened for cervical cancer?

Shepherd: The USPSTF recommends women begin cervical cancer screenings at age 21 with the Pap test every 3 years. Pap testing is the most effective method for these younger women because most HPV infections in this age range resolve on their own. 

Once patients are 30+, the Task Force recommends screening every 5 years with Pap+HPV together (co-testing), every 3 years with the Pap test, or every 5 years with HPV testing alone.

How does the self-collection method for HPV samples work?

Shepherd: While some view HPV self-collection as a potential way to increase access, Food and Drug Administration (FDA) approvals for HPV self-collection allow for sample collection to take place only in a healthcare setting when a cervical sample by a clinician cannot otherwise be obtained. 

No matter what testing method is used, patients still need to come in for a screening appointment.

The FDA noted when they approved HPV self-collection that if women who are regularly screened switch to self-collection, it could result in “potential missed cervical disease cases that could have otherwise been detected and prevented using the current standard of care.” 

Currently, there are no FDA-approved HPV tests for home collection in the U.S.  

Ultimately, increasing screening participation and improving cervical cancer care will require a multi-faceted range of solutions, which is why I believe so strongly in the importance of the patient-provider relationship to discuss these factors and find the right solution for each woman.

Why do high cervical cancer risks persist among Black and Hispanic women?

Shepherd: Black women are more than twice as likely to die of cervical cancer than white women. Because of delays in screening, Black women are more likely to be diagnosed with advanced cervical cancer than any other racial group. 

We also know that Hispanic women are 40% more likely to be diagnosed with cervical cancer compared to white women and 26% more likely to die from the disease. 

These concerning trends occur due to several factors, including a lack of access to insurance and appropriate treatment. 

We often see that many women believe they will experience financial barriers to screening appointment costs and potential follow-up care or treatment. This underscores the importance of screening guidelines that preserve access to all options for women. 

Changes that would restrict options would contribute to higher rates of disease, worsening existing inequities in care and outcomes for these groups.

What are some ways to reduce the risk of cervical cancer? 

Shepherd: Cervical cancer is preventable with regular screening. More than 50% of new cervical cancer cases occur in women who have never been screened or haven’t been screened in the past five years. A focus on improving [HPV] vaccination is also imperative.

Women deserve to feel empowered to take charge of their cervical health. Annual well-woman visits help women stay up to date with essential screenings by their doctor, including Pap tests and co-testing — while also helping patients and doctors build stronger relationships.

Takeaway

For the first time, cervical cancer screening guidelines from the U.S. Preventive Services Task Force include self-collection of HPV samples for females starting at age 30, which could help make screening more accessible.

The Task Force also recommends three screening methods for females ages 21 and up: HPV tests, Pap tests, and co-testing. Females should work with their healthcare team to decide which testing method is best for them.

Cervical cancer is preventable with regular screening. While overall disease-related death rates have fallen in the U.S., Black and Hispanic women continue to face disproportionately high risks.

• During press for “Wicked,” a journalist created a moment that spawned memes.
• She spoke of “holding space” for Cynthia Erivo’s performance of “Defying Gravity.”
• Experts say “holding space” means being fully present for others and yourself.
• It can have benefits for mental health, such as stress reduction and relief from loneliness.
• It can also be a form of self-care for marginalized groups.

When journalist Tracy E. Gilchrist interviewed “Wicked” co-stars Ariana Grande and Cynthia Erivo on their recent press junket, it created a viral moment that lit up the internet with memes.

In a video published initially on Out, Gilchrist told Erivo, “This week, people are taking the lyrics of ‘Defying Gravity’ and really holding space with that, and feeling power in that.”

In response, Erivo told Gilchrist that she “didn’t know that was happening” and that it was “really powerful,” clearly feeling emotional.

The video exploded online, with many people questioning exactly what “holding space” meant, whether it was a new trend, and what impact it could really have.

However, mental health experts say the concept of “holding space” for yourself or others isn’t new, and the act can indeed have a profound impact on your health and well-being.

What does “holding space” mean?

“Holding space for someone else is about showing up fully, being present, truly listening, and allowing them to process their feelings at their own pace,” explained Megan Drummond, a Licensed Psychotherapist and founder of Megan Drummond Psychotherapy.

She also noted that it’s not about trying to fix their problems.

“It means moving beyond the day-to-day surface stuff and asking meaningful questions,” Drummond added, “accepting the responses with openness, and resisting the urge to downplay or fill the discomfort that often comes with big emotions.”

We can also apply the concept of holding space to ourselves, she said, by allowing ourselves the freedom to feel, reflect, and rest without self-criticism or the feeling that we must do something.

“You may be upset, grieving, joyful, or just taking stock, but by slowing down and not playing the ‘I’ll deal with it later’ game, we allow ourselves the time and compassion to heal and grow,” said Drummond.

How “holding space” can boost your mental health

Amie Grant, LPCC, founder of Take Up Space Therapy Services, noted that the practice of holding space creates deeper relationships and a sense of trust. It can also combat loneliness.

“When someone feels seen and heard, it can be a profoundly healing experience,” she said.

Grant further explained that holding space for ourselves allows us to connect with our own emotions and values, moving us toward greater authenticity.

“This practice strengthens emotional resilience and helps us regulate stress by interrupting the cycles of shame and guilt that can arise when we don’t feel ‘enough,’” she said.

Grant pointed out that this can be especially important for those who are marginalized, such as women and LGBTQIA+ individuals.

“When we hold space for ourselves, we actively resist the narratives that tell us to prioritize productivity, conformity, or perfection and instead affirm our humanity and inherent worth,” she said.

In other words, “holding space” is a form of mindfulness, the practice of focusing your awareness, calming busy thoughts, and being rooted in one’s body in the moment.

Mindfulness can be practiced in various ways, including meditation or everyday activities such as walking, cooking, or listening to a favorite song.

In fact, mindfulness-based stress reduction (MBSR) has been associated with numerous physical and mental health benefits.

A 2021 meta-analysis suggested that MSBR may help lower diastolic blood pressure.

A 2018 study also found that MBSR could boost mental health by lowering work stress, anxiety, and depression.

Grant additionally emphasized that holding space for yourself is not a selfish act.

“It’s a radical act of self-care and community care that fosters resilience, emotional regulation, and a deeper sense of belonging,” she said.

Takeaway

On a recent press junket for the movie “Wicked,” interviewer Tracy E. Gilchrist inspired a flurry of memes when she told star Cynthia Erivo that she was “holding space” for her performance of the song “Defying Gravity.”

Mental health professionals say this practice involves being fully present with someone else without trying to solve their problems or minimize them.

We can also hold space for ourselves by allowing the experience of emotions without casting judgment.

Holding space for ourselves and others can provide several mental health benefits, including relieving loneliness, reducing stress, and building stronger relationships.

It can also be seen as an act of self-care for those who have been marginalized.

• TikTok users claim the 12-3-30 treadmill challenge can help you lose weight.
• It involves using a treadmill at a 12% incline, moving at a speed of 3 mph for 30 minutes.
• Experts say it helps you lose fat while also building muscle.
• However, it could put you at risk for muscle and joint strain or overuse injuries.
• Beginners and those with heart conditions should also be cautious.

Continuing the numerical weight loss trend of the 90-30-50 diet, TikTok has also given us the 12-3-30 treadmill challenge.

While Today notes that it originally went viral in 2020, the 12-3-30 workout remains popular.

Opinions on the plan, however, are mixed. Fitness influencer @michaelsheedyfitness said that if you do this workout for 30 minutes a day for 30-60 days, you will increase your fat loss while still holding on to precious muscle, giving you “the chiseled physique you are looking for.”

On the other hand, detractors of the 12-3-30 trend, like @adrianleungfit, say it’s “complete BS.”

There’s nothing about these numbers that will magically help you burn double the calories, he said.

In fact, if these numbers are wrong for your individual body, it may have some undesirable side effects.

So, what’s the truth about this weight loss challenge?

What is the 12-3-30 treadmill challenge?

Michelle Porter, a certified health and wellness coach, NASM-certified personal trainer, and founder of Michelle Porter Fit, said the 12-3-30 treadmill workout involves walking at a 12% incline at a speed of 3 mph for 30 minutes.

She added that it “is popular because it’s simple, accessible, and highly effective for improving fitness and supporting weight loss. “

Porter explained that this exercise routine gives you the benefits of lower-body strength training along with cardio — without the impact of running.

“Walking at a steep incline targets your glutes, hamstrings, and calves,” she said, “helping to strengthen and tone these muscles while burning calories at an accelerated rate.”

Porter further noted that the 12% incline makes it effective for weight loss, as it’s similar to hiking up a hill.

“Incline walking boosts your heart rate significantly, providing a cardiovascular challenge without requiring faster speeds or longer distances,” she said.

If you are someone who wants the calorie-burning benefits of running, but without the impact, this is a “excellent alternative,” according to Porter.

She also noted the simplicity of the workout due to its consistent speed, incline, and duration.

Does the 12-3-30 treadmill challenge work for weight loss?

Porter said the 12-3-30 workout can help with weight loss.

“Walking at a 12% incline burns significantly more calories than walking on a flat surface, making it an efficient way to create the calorie deficit needed for weight loss,” she said.

According to Porter, it also works large muscle groups like the glutes and hamstrings, which increases metabolic demand and enhances fat-burning both during and after the workout.

Shahinaz Soliman, MD, a board certified family physician with Shantique Med Spa, agreed, adding that it can also help improve the strength of the heart and blood vessels, so it may particularly be good for people who aren’t currently active.

“But to get a substantial change in the overall body weight, it is all about punctuality, productivity, and healthy intake of the food consumed throughout the day,” she emphasized.

Are there any risks with the 12-3-30 treadmill challenge?

According to Porter, the workout is generally low impact and safe. However, it should be noted that the steep incline can create some risks.

She said one potential concern is joint or muscle strain. “Beginners or those with pre-existing knee, hip, or lower-back issues may find the incline taxing.”

Porter also noted the potential for overuse injuries since it involves repetitive motion on a daily basis. The calves and Achilles tendons would be most at risk.

Additionally, if you are new to exercise or have a heart condition, you should be aware that the sustained incline may raise your heart rate too high, she said.

Soliman suggested that the slope, velocity, and time can be adjusted to your personal fitness level.

She also advised against using any single exercise for a long time and to try to introduce variety into one’s exercise plan.

“This workout is probably one of the easiest approaches to physical exercise, which is more important for everyone out there,” she concluded, “especially when they decide to start their workout regimes.”

Takeaway

The 12-3-30 treadmill challenge is a TikTok trend that promises to help people lose weight.

It involves using a treadmill at 12% incline, at 3 mph, for 30 minutes a day.

Fitness experts say it can help you burn more calories and build strength while still being lower-impact than running.

Doing this workout along with a healthy diet can aid in weight loss.

However, the steep incline and repetitive motion could set you up for joint or muscle strain or overuse injuries.

It could also be too hard on your heart if you are new to exercise or have a heart condition.

Beginners should start at a lower incline or work out for a shorter time.

Incorporating rest and a variety of activities into your workout schedule is also a good idea.

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• Jamie Foxx has revealed details about the “medical complication” he experienced in August 2023, in his new Netflix special
• The actor experienced brain bleeding, known clinically as hemorrhagic stroke.
• Foxx has apparently made a full recovery but admits that he went through the “worst year” of his life.

Jamie Foxx has broken his silence about the medical emergency he suffered in 2023, and he is grateful to be alive.

After nearly two years of silence, the actor has revealed in his new Netflix special, “What Had Happened Was”, that he experienced brain bleeding and stroke. 

“I was fighting for my life,” the 56-year-old said at the top of the special. He’d later strike a more somber tone, stating, “It is a mystery. We still don’t know exactly what happened to me. All I can tell you is that I appreciate every prayer because I needed every prayer.”

Brain bleeding, clinically known as hemorrhagic stroke, is a serious and potentially fatal medical condition. It is caused by a blood vessel that ruptures and bleeds either within the tissue of the brain or in the space between the brain and the skull. During a hemorrhagic stroke, the brain is deprived of oxygen due to a lack of blood flow and pressure caused by blood pooling inside the skull.

Hemorrhagic strokes are far less common, making up only about 13% of all strokes, compared to ischemic strokes.

Foxx appears to have made a full recovery, dispelling rumors that he could no longer walk by dancing around the stage for the packed audience. Nonetheless, he has faced a challenging battle, with one doctor admonishing him that he would have to drop the “arrogant” act if he expected to make a full recovery.

Why Jamie Foxx was hospitalized for brain bleeding

News of Foxx’s “medical complication” initially broke back in April 2023, but the actor was tightlipped. Now he’s revisiting the moment in his special:

“April 11, I was having a bad headache, and I asked my boy for aspirin, and I realized quickly that when you in a medical emergency, your boy don’t know what the f— to do. But I was having such a bad headache,” he recounted. “Before I could get the aspirin,” he continued, “I went out. I don’t remember 20 days.”

The actor’s sister immediately sought out medical attention, only to be sent home by the first doctor, who did not believe his symptoms indicated a serious medical issue. However, his sister sensed the gravity of the situation and continued searching for another hospital.

How can symptoms of a stroke be so easily misdiagnosed?

Having a headache on its own is nonspecific, meaning there are plenty of reasons why someone could have one. 

“A gentleman with sudden onset of headache without focal deficits, and the severity of the headache may or may not have improved to some degree — they might not have had the suspicion that he had a stroke, particularly with him being an otherwise young, healthy guy,” said Kendrick Johnson, MD, an assistant professor of neurosurgery at the Tulane University School of Medicine, told Healthline.

He notes that it is often necessary to use some form of intracranial imaging, such as a CT scan or MRI, to identify bleeding in the brain.

Foxx’s experience underscores the importance of being able to identify the signs and symptoms of stroke since immediate medical care can be the difference between life and death or permanent disability.

How to identify signs of hemorrhagic stroke?

“Sudden onset of headache is highly suspicious of acute bleeding in the brain. That’s a very common presentation, coupled with loss of consciousness,” said Johnson.

A bad headache isn’t necessarily indicative of a stroke, most of the time. But, a particularly bad one could be.

“We often refer to it as the worst headache of one’s life,” said Mitch Elkind, MD, MS, the Chief Clinical Science Officer of the American Heart Association. 

Some forms of hemorrhagic stroke, such as subarachnoid hemorrhage, which is often caused by a burst brain aneurysm, are strongly linked to extreme headaches.

“That is the one that classically causes the worst headache of one’s life,” said Elkind, “Sometimes there can be nausea and vomiting from that, and it can actually be a cause of sudden death. It can be so severe that there’s enough blood surrounding the brain that you can’t get normal blood flow into the brain.”

It’s unclear if Foxx experienced a subarachnoid hemorrhage or another form of brain bleeding.

But headache isn’t the only sign of hemorrhagic stroke either, and its symptoms can often be similar to the more common ischemic stroke. 

“Depending on where the bleeding is, you can have any number of focal deficits, including weakness in one arm or leg, numbness and tingling in one arm or leg, difficulty speaking, difficulty understanding speech, visual difficulty; all those types of symptoms are indicative of having some insult to the brain,” said Johnson.

To identify stroke, Elkind recommends memorizing the acronym FAST, which stands for:

• Face: Does the side of the face droop, or is it numb? Can the individual smile when asked?
• Arm weakness: Is one arm weak or numb? Can the individual raise both arms?
• Speech difficulty: Does the individual have slurred speech?
• Time to call 911: Stroke is always an emergency, and every minute counts. Note the time when symptoms first appeared and seek immediate medical attention.

“We know that time is brain. So whether it’s a hemorrhage or an ischemic stroke, the faster somebody’s diagnosed and treated, the better they will do,” said Elkind.

Takeaway

Jamie Foxx experienced a hemorrhagic stroke and brain bleeding in August 2023 but appears to have made a full recovery.

The actor described experiencing a terrible headache before losing consciousness. That description is consistent with the signs and symptoms of hemorrhagic stroke, particularly the form known as subarachnoid hemorrhage.

Hemorrhagic stroke may also mirror common symptoms of ischemic stroke as well, such as arm or leg numbness, facial drooping, and slurred speech.

Remember the acronym FAST to identify stroke symptoms, and always seek out immediate medical attention if you suspect a stroke.