An international study finds that engaging in Nordic walking twice weekly can significantly reduce depression symptoms in as little as five weeks, providing a gentle yet effective wellness boost.
- Twice-weekly Nordic walking cut depression symptoms significantly.
- Most improvement happened within the first five weeks.
- Suitable low-intensity option for those with low energy.
What happened
Researchers conducted a study involving 64 adults diagnosed with moderate to severe depression. Participants were randomly assigned to either a supervised Nordic walking program or to receive educational materials about mental health. Those in the walking group attended two sessions per week, each lasting an hour and led by trained instructors. By the end of the 10-week period, over a third of the Nordic walking group had depressive symptom levels low enough to be considered remission.
Notably, the largest reduction in symptoms occurred during the first five weeks of the intervention. The study found no adverse events, emphasizing the safety of this accessible form of exercise. The control group, which only received educational newsletters, showed little to no improvement over the same timeframe.
Why it feels good
Nordic walking is unique because it activates both the upper and lower body, providing a comprehensive workout that remains gentle on the joints. This makes it particularly suitable for individuals who may feel physically drained or lack motivation to engage in more strenuous activity. The combination of moderate exercise and social interaction in a supervised setting likely contributed to the uplifting effects observed.
The study also highlighted that people with severe depressive symptoms responded even faster and more robustly to the exercise compared to those with moderate symptoms. This implies physical movement combined with structure and social support can have meaningful mental health benefits, especially when other forms of physical activity seem out of reach.
What to enjoy or watch next
For those interested in exploring Nordic walking, seeking out local classes or instructors trained in this technique can be a good start. It’s an affordable and low-barrier way to begin incorporating movement into daily life, while potentially easing depression symptoms. Engaging in group sessions may add valuable social support and motivation.
Future studies could explore the optimal duration and frequency of Nordic walking for depression relief, and whether combining it with other treatments like therapy or medication improves outcomes further. Keep an eye out for new research on varied types of low-impact exercise and how they support mental health, encouraging more people to find enjoyable ways to move and feel better.