A link between depression and daily step count: the numbers 🦶

Walking is one of the most accessible and beneficial physical activities for health. It requires no special equipment and can easily be integrated into daily life. In addition to boosting blood circulation, it helps improve mood and reduce stress, thanks to the production of endorphins.


A meta-analysis conducted by the University of Castilla-La Mancha in Spain examined data from 33 studies involving over 96,000 adults. Researchers found that people walking 5,000 steps a day or more had a reduced risk of depressive symptoms. More notably, those reaching 7,000 steps per day saw their risk decrease by 31%. The researchers noted that each additional increment of 1,000 steps further reduced the risk of depression by 9%. However, these effects appeared to level off beyond 10,000 steps.

The mental health benefits of walking can be explained by several mechanisms. In addition to stimulating endorphin production, it promotes better sleep quality, reduces inflammation, and enhances self-esteem. Despite these promising results, the study emphasizes that further research is needed. It remains to be determined whether these benefits persist beyond a certain threshold and if other factors, such as social environment or human interactions, play a role in mood improvement.

Walking is particularly recommended for those suffering from mild to moderate depression. It is accessible, requires no complex physical preparation, and offers quick morale-boosting benefits. Some studies even suggest that walking in a natural environment, such as a forest or a beach, could amplify these effects.

The main advantage of walking compared to other forms of exercise is its simplicity. It helps overcome barriers faced by people discouraged by more elaborate activities or confined environments like gyms.

It is also worth noting that the results of this study apply to all age groups and genders. Regular walking is therefore a viable solution for preventing depression, regardless of an individual's age or health profile.

Why does walking reduce the risk of depression?

The mental health benefits of walking are explained by several biological and psychological mechanisms. First, it stimulates the release of endorphins, hormones that promote a sense of well-being. This activity also increases levels of serotonin and dopamine, key neurotransmitters in mood regulation.

By walking regularly, the body reduces inflammation, a factor often linked to depression. Furthermore, this practice improves sleep quality, a crucial element for maintaining mental balance. These combined effects act as a natural antidepressant.

Walking also influences the brain by increasing blood flow to areas responsible for emotion management, such as the hippocampus. This helps strengthen resilience to stress and reduces ruminations, which are frequently present in depressive disorders.

Finally, the effects of walking are not limited to physiology. Exercising outdoors, particularly in natural spaces, amplifies these benefits thanks to its calming properties and positive impact on self-esteem.