An unusual gentle workout relieves depression in just a few weeks
Ten weeks of Nordic walking significantly reduced depression symptoms in adults with moderate and severe forms — and the greatest benefits came during the first half of the program. The most interesting part: it’s a gentle exercise that suits even those who lack the energy or motivation to work out. Regular walking, by the way, is also beneficial — it reduces the risk of depression.
What Is Nordic Walking and Why Did Scientists Choose It
Nordic walking is walking with special poles in both hands, similar to ski poles. Unlike regular walking, this technique engages not only the legs but also the muscles of the arms, shoulders, and back. Essentially, it’s a full-body workout without the joint impact associated with running.
Researchers chose it for a reason. Nordic walking is accessible to almost everyone: it’s inexpensive, doesn’t require a gym membership, and suits a wide range of fitness levels. This is especially important when it comes to depression — a condition in which a person often simply lacks the energy for intense workouts. An important detail: throughout the entire experiment, there were no side effects whatsoever.
How the Study Was Conducted
An international team of scientists recruited 64 people with moderate and severe depression symptoms. This is a small sample, and the authors themselves honestly describe the study as modest in scale. Participants were randomly divided into two groups.
- The first group practiced Nordic walking under the supervision of trainers — two one-hour sessions per week at moderate intensity
- The second, control group received educational newsletters about mental health instead of training
This division was needed to determine what exactly produces results — the physical activity itself or simply the fact of participating in a program and receiving specialist attention. The program lasted ten weeks, and symptom dynamics were tracked throughout the entire period.
Why Improvements Appear as Early as Week Five
The most intriguing finding concerns the speed of the effect. By the fifth week, walkers showed a noticeable decrease in depression scores, while the control group remained virtually unchanged. Benefits continued through the end of the tenth week, but in the second half of the program the pace of improvement slowed down.
Noticeable improvements appeared within the first five weeks of practice
In other words, the main leap occurred in the first half. The authors cautiously note that they did not directly compare different program lengths, but their data suggest: a significant clinical result may be achieved in as few as five weeks. This is important because the effects of treating depression with other methods don’t always come quickly: antidepressants don’t work immediately.
Who Benefits Most from Nordic Walking
Here the study delivered an unexpected twist. Those who benefited most were participants with severe depression. Their symptoms decreased more strongly and more quickly during the first five weeks than those of people with moderate forms.
This goes against intuition: one would think that a person in a severe state would find it hardest to start moving. But the results show that people in severe condition may respond especially well to calm, supervised sessions with a trainer. By the end of the program, between 35% and 53.6% of the walking group participants achieved remission — meaning a significant portion saw their symptoms drop to a clinically insignificant level.
What Has Been Proven and What Remains Uncertain
It’s important not to turn an encouraging result into a ready-made prescription. The authors themselves list the study’s limitations.
- The sample was small — only 64 people
- Women predominated among the participants, so the findings can’t be directly generalized to everyone
- It wasn’t taken into account whether people were taking medication or undergoing psychotherapy
- The social interaction within the group and trainer support may have played a role, not just the physical activity
The last point is especially important: group sessions provide social contact, and social isolation is one of the companions of depression. It’s possible that part of the effect is explained not only by the poles and walking, but also by the fact that the person regularly goes out and interacts with others.
Nevertheless, the researchers’ overall conclusion is this: Nordic walking can be an excellent complement to existing depression treatment — especially for those who cannot handle intense workouts. It is not a replacement for doctors and therapy — depression needs to be treated, and walking is a good and accessible tool alongside professional care.
