Nordic walking significantly reduces depression symptoms in as little as five weeks, trial finds

by Sanjukta Mondal, Medical Xpress

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Walking with poles is often associated with trekking, but these accessories are part of a very effective aerobic activity called Nordic walking. The specially designed poles make it a full-body exercise that engages up to 90% of the body's muscles, turning regular walking into a more intensive workout. Nordic walking originated in Finland as a summer training method for cross-country skiers, but today it is popular among non-skiers as well for its health benefits.

Researchers wanted to see whether this exercise also improves mental health. They conducted a randomized controlled trial involving 64 adults who were struggling with moderate to severe depression. Ten weeks of supervised Nordic walking made a real difference in how people felt.

Those who took part in the walking sessions improved far more than those who didn't exercise at all. Most of the improvement happened very quickly, within the first five weeks of starting the program.

The findings were published in the Journal of Affective Disorders.

Poles help reach mental health goals

Depression is the world's most common serious mental health disorder, affecting an estimated 5.7% of adults globally. In France, around 21% of people will experience major depression at some point in their lives.

Far more than sadness, depression can rob people of pleasure and interest in activities they once enjoyed. Its tentacles reach into nearly every corner of life—from digestive problems and memory lapses to difficulties carrying out even the most basic daily tasks. In its most severe form, depression can become life-threatening, leading to suicidal thoughts and behaviors.

Studies have found that, along with professional and pharmaceutical help, activities such as brisk walking, jogging or cycling, and yoga all help reduce symptoms of depression. Among the different forms of exercise studied for depression, aerobic exercise appears to offer a slight edge.

While clinicians have long known that exercise can help ease depressive symptoms, one question remains: How quickly do those benefits begin to appear?

Current guidelines often assume that people need to stick with an exercise program for several months before seeing meaningful improvements. The researchers behind this study set out to test whether Nordic walking could help with depression and how soon those improvements could be seen.

They recruited 64 adults who were experiencing moderate to severe depression, but only those who were not already exercising regularly. The participants were randomly split into two groups: the Nordic walking group, 48 people, and the control group, 16 people.

For 10 weeks, the walking group practiced Nordic walking twice a week for one hour per session, led by a trained instructor. The instructor used heart rate monitors to ensure everyone walked at a moderate intensity. To measure progress, the team used a common survey called the Beck Depression Inventory-II to assess depression levels before, at the halfway point and after the 10-week period.

It turned out that Nordic walking really did have an antidepressant effect. Researchers found that a supervised 10-week program significantly reduced symptoms of depression in adults. Participants with severe depression improved faster and more strongly during the first five weeks than those with moderate depression.

By the end of the study, between 35% and 53.6% of walkers had reached remission, meaning their symptoms had dropped below the threshold for clinical depression. Even better, participants could reap the benefits of the activity without any injuries or health problems during the program.

The team highlight that these findings strengthen the case for physical activity as a simple, affordable and widely accessible treatment for depression. Policymakers can use this data to fund community exercise programs as part of mental health care, rather than viewing them solely as physical health projects.

Written for you by our author Sanjukta Mondal, edited by Sadie Harley, and fact-checked and reviewed by Robert Egan—this article is the result of careful human work. We rely on readers like you to keep independent science journalism alive. If this reporting matters to you, please consider a donation (especially monthly). You'll get an ad-free account as a thank-you.

Publication details

Clément Ginoux et al, Early antidepressant effects of supervised Nordic walking in adults with moderate to severe depression: A randomized controlled trial, Journal of Affective Disorders (2026). DOI: 10.1016/j.jad.2026.121618

Journal information: Journal of Affective Disorders

Key medical concepts

Major Depressive DisorderAerobic ExercisesActivities, Physical

Clinical categories

PsychiatryPsychology & Mental healthFitness & Physical activity Who's behind this story?

Sanjukta Mondal

Master's in Chemistry. Freelance science journalist and communicator. Published in Chemistry World, BioSpace, and The Hindu. Full profile →

Sadie Harley

BSc Life Sciences & Ecology. Microbiology lab background with pharmaceutical news experience in oil, gas, and renewable industries. Full profile →

Robert Egan

Bachelor's in mathematical biology, Master's in creative writing. Well-traveled with unique perspectives on science and language. Full profile →

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