One simple walking change could have a dramatic effect on health

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One simple walking change could have a dramatic effect on health

Walking is a great way to improve one’s cardiovascular health, and a new study found that a small tweak can also drastically improve mental health.

In a new study published in the Journal of Affective Disorders, researchers examined the effects of walking with poles, a Finnish practice known as “Nordic walking.

They found that the poles helped bring about a major boost in benefits.

What is Nordic Walking?

Nordic walking first originated as a way to practice cross-country skiing during the summer, involving 90% percent of the body by engaging in the same motion used by long-distance skiers.

However, simply adding poles to walking—even without the ulterior cross-country motives—proved effective in the study.

The researchers found that over 10 weeks, a group of 64 adults struggling with moderate to severe depression experienced a substantial improvement in their depressive symptoms, a far greater improvement than their counterparts, who didn’t walk.

According to the researchers, the benefits happened quickly—most showed up within five weeks of starting to walk and exercise.

Mental Health and Exercise

The results may not come as a surprise given the physical exertion of Nordic walking, since even small amounts of exercise have previously been shown to be very effective against depression, anxiety and other mental-health conditions.

A 2018 study covered by Newsweek noted that for some individuals, as little as 10 minutes of activity per week could improve their mood significantly.

A 2019 study found that 95% of people who participated saw improvements to their mood, and 97.6% said they planned to keep exercising.

Meanwhile, an influencer shared a video in October 2024 showing people struggling with severe depression how to get moving, even if they don’t feel like they can leave their bed.

A ‘Compelling’ and ‘Cost-Effective’ Approach

By the end of the recent study in Journal of Affective Disorders, the results were remarkable: 35- to 53-percent of the walkers had achieved remission to the point that they no longer were above the threshold for clinical depression.

Notably, the participants did not experience any injuries during the program—a result that highlights a massive health benefit of walking.

“These findings posit physical activity as a compelling, cost-effective and accessible addition to the therapeutic arsenal for depression,” the researchers wrote.

“Efforts to integrate exercise into depression treatment should emphasize early symptom reduction and safety.”