Nordic walking significantly reduces symptoms of depression

Depression is one of the most common severe mental disorders, with an estimated 5.7% of the world’s adult population suffering from it. Traditionally, it is believed that noticeable improvements from physical activity occur only after several months of regular exercise, but this study shows that the effect can occur much earlier.

The researchers conducted a randomized controlled trial involving 64 adults with moderate to severe depression who had not previously engaged in regular physical activity. The participants were randomly divided into two groups:

• Scandinavian walking group — 48 people;
• The control group consisted of 16 people (without physical exertion).

The walking group trained under the guidance of an instructor twice a week for an hour for 10 weeks. The intensity of the load was monitored using heart rate monitors so that everyone moved at a moderate pace. The level of depression was assessed on the Beck scale (BDI‑II) — before the start, in the middle and at the end of the program.

Nordic walking did indeed have a pronounced antidepressant effect. A significant reduction in depression symptoms was observed in the first five weeks, with people with severe depression experiencing faster and more pronounced improvements than those with moderate depression.

By the end of the study, between 35% and 53.6% of participants in the walking group achieved remission, meaning that their symptoms fell below the threshold of clinically significant depression. During the program, there were no reported injuries or other health issues.

The results confirm that physical activity is indeed a simple, inexpensive, and accessible way to support mental health. The authors of the study believe that this data can be used to develop public programs. Authorities should consider such projects not only as initiatives to promote physical health, but also as part of a system for helping people with mental disorders.