Walking is one of the most popular physical activities among the French. In addition to its positive effects on health, it plays a key role in the prevention of depression. But how many steps do we really need to take to reduce this risk? Researchers from the University of Castilla-La Mancha, in Spain, provide answers to this question.
Daily step count: an accessible strategy to prevent depression
To reach their conclusions, the researchers analyzed 33 separate studies involving 96,173 adults using fitness trackers. Their goal: to determine “the protective role of daily steps” against depression.
“Setting goals based on step counts is simple to understand and incorporate into daily routines and may be useful in depression prevention guidelines” reacts Lindsay Bottoms, researcher in exercise and health physiology at the University of Hertfordshire, in the Daily Mail.
7,500 steps per day reduces the risk of depression by 42%
According to scientists, the objective of 10,000 steps per day, often put forward as a health argument, is not necessarily the one to achieve to combat depression. According to them, taking fewer than 5,000 steps per day is associated with an increased risk of poor mental health. But reaching 7,500 steps daily would, on the contrary, reduce this risk by 42%. “Our results suggest that small doses of physical activity were associated with a decreased incidence of depression in adults.” specify the authors.
Take at least 4,400 steps per day to improve your life expectancy
For experts, the health benefits of walking have been observed up to 10,000 steps. Beyond that, they do not note any additional health benefits. They therefore recommend that people in difficulty walk the number of steps that their health allows.
“Taking just 4,400 steps has been shown to improve life expectancyie” adds Lindsay Bottoms.So we need to encourage people to be active. If a person only regularly walks 2,000 steps a day, having a goal of 4,000 steps is achievable for them. Whereas telling him to take 10,000 steps won’t work.”
Walk 8,000 steps to stay healthy
An observation shared by Professor Tom Yates, one of the world’s leading experts in the field of physical activity and sedentary behavior at the University of Leicester, in England. “Moderate amounts of physical activity can be extremely powerful in reducing the risk of premature mortality.” he confirms. “But going beyond these levels might not bring much additional benefit, at least in terms of mortality“For him, the best compromise is to reach a lower figure. To stay in good health, “the data seems to converge towards a threshold of 8,000 steps per day” he concludes.