Can Nordic Walking Twice a Week Be the "First Step" for Depression Symptoms?

When it comes to treating depression, many people think of medication or psychotherapy. Of course, these remain central options and are indispensable supports for those with severe symptoms. However, in recent years, another pillar has been gaining attention: exercise.

The focus of the current discussion is "Nordic Walking," which involves walking with two poles. While it resembles regular walking, it engages the arms, shoulders, back, and core, making it more of a full-body workout than a regular stroll. Originally developed as a summer training exercise for cross-country skiers, it is now incorporated into health maintenance for the elderly, cardiopulmonary function maintenance, rehabilitation, and lifestyle disease prevention.

What stands out in the current study is the observation of effects with a relatively realistic frequency: "twice a week," "one hour per session," and "ten weeks." The study compared 64 adults with moderate to severe depressive symptoms, dividing them into a group that engaged in Nordic Walking and a control group that did not participate in any exercise program. The Nordic Walking group consisted of 48 people, while the control group had 16. Participants, under the guidance of a specialist, continued sessions twice a week for one hour each, at a moderate intensity of about 65-75% of their maximum heart rate, for ten weeks.

As a result, the group that engaged in Nordic Walking showed a greater reduction in depression scores compared to the control group. Moreover, much of the improvement was concentrated in the first five weeks rather than the latter half of the ten weeks. Researchers reported that participants with particularly severe depressive symptoms experienced more significant and quicker initial improvements.

This "speed" is crucial. For those with depressive symptoms, the time it takes for treatment effects to become visible can be a significant barrier. If nothing seems to change for months after starting something, the very ability to continue can be eroded. Therefore, the fact that changes were observed in a relatively short period of five weeks is of clinical and social interest.

However, it is important to note that one should not simplistically conclude that "Nordic Walking alone can cure depression." While the study is promising, it involved 64 participants, which is not a large scale. It was an open-label trial where participants knew which group they were in, leaving room for the possibility that the expectation of "getting better because I'm exercising" influenced the results. Additionally, due to privacy laws in France, detailed information on whether participants were also using antidepressants or psychotherapy was not sufficiently collected.

In other words, this study does not suggest that "exercise can replace medical treatment." Rather, it should be read as a call to seriously consider physical activity as an adjunct to treatment, alongside medication, psychotherapy, life support, and social connections.

The advantage of Nordic Walking lies in its low barrier to entry. There is no need to go to the gym, and no special exercise experience is required. While learning how to use the poles is necessary, once the basics are mastered, it can be practiced on outdoor paths or in parks. By adding arm swings, posture, rhythm, and breathing to the everyday action of walking, it is easier to increase exercise intensity compared to a simple stroll.

When experiencing depressive symptoms, even moving the body can be challenging. Getting up in the morning, getting dressed, going outside—none of these are easy. That's why the words "let's exercise" can sometimes feel overwhelming to the person. It can sound like being blamed for what they cannot do.

However, the value shown by the current study is not about perseverance. It is not about intense training five times a week or long-distance running. It's about walking twice a week, with an instructor, at a set time, with people who share the same goal. That structure itself could potentially support those with depressive symptoms.

The effects of exercise cannot be explained solely by calorie consumption or muscle gain. Being outside and exposed to light, deepening breaths, aligning the body's rhythm, gaining a sense of achievement, and being in the same space with others—these elements combine to affect mood, sleep, and self-efficacy. Nordic Walking is an exercise that can naturally incorporate these elements.

On social media, this study is quietly spreading. The number of shares can be confirmed on MedicalXpress, and PsyPost is introducing the study content on Instagram, Facebook, YouTube Shorts, and more. However, as far as can be confirmed, it seems to be gradually reaching those interested in psychology and health information, rather than sparking an explosive comment battle.

The reactions can be broadly divided into three categories.

The first is a voice of expectation. Reactions include, "I might be able to do it if it's just walking," "It's easier to start than running," and "It's good to have options other than medication." Especially for those who have a negative perception of exercise, Nordic Walking appears as an "exercise that isn't too serious." You don't have to run, you don't have to compete, and you can do it outdoors. This ease is likely to be supported.

The second is a cautious voice. If the figure "70% improvement" walks alone, there is a risk of oversimplifying depression. The background of depressive symptoms involves multiple factors, including biological factors in the brain, stress, isolation, work or family issues, sleep, economic anxiety, and past experiences. It's not a story where everything is solved by walking. On social media, health information is easily cut short, so care must be taken to avoid misunderstandings such as "stopping medication without consulting a doctor" or "telling someone in pain that they lack exercise."

The third is a practical response. Questions include, "What kind of poles should I buy?" "What's the difference from regular walking?" "Is it effective even alone?" "Can it be done in parks in Japan?" This is a very important reaction. When research results reach society, what truly matters is the moment when the numbers in the paper turn into daily actions.

So, how should one think about actually incorporating it?

First, for those with depression or severe depressive symptoms, Nordic Walking should be positioned as a "supporting option for treatment," not as a "replacement for treatment." Those already seeing a doctor should start by consulting with their primary care physician or specialist. Those with concerns about physical strength, existing conditions, or pain in the knees or back do not need to forcefully increase intensity.

Next, do not try to perfectly complete one hour twice a week from the start. While the study showed effects under those conditions, in real life, starting with a 10-minute walk is fine. Changing clothes, going outside, and walking a little on a nearby path can lead to the feeling of "I took a step forward today." For those with depressive symptoms, this small sense of achievement should not be underestimated.

Also, if possible, starting with someone else rather than alone makes it easier to continue. Nordic Walking classes, municipal health courses, local walking groups, rehabilitation facilities, or sports club programs—having an environment with companions can help with continuity. It is noteworthy that the current study was conducted as a "supervised" program under the guidance of an instructor.

Furthermore, Nordic Walking has a symbolic meaning of "promoting a forward-looking posture." Holding poles moves the arms, opens the chest, and raises the gaze. In a depressed state, the body tends to shrink, the gaze lowers, and breathing becomes shallow. Of course, changing posture does not immediately heal the mind, but how the body is used can certainly influence mood.

The World Health Organization also explains that physical activity is important for mental and physical health and is associated with reducing symptoms of depression and anxiety. For adults, it is widely recommended to engage in at least 150 minutes of moderate aerobic exercise per week. The current Nordic Walking study, set at twice a week for a total of 120 minutes, can be noted as a realistic framework close to the general exercise recommendation.

However, there is a pitfall here as well. Upon hearing the recommended amount of exercise, many people feel, "I can't do it." That's why the way the message is conveyed is important. It should not be "There's no point unless you do 150 minutes a week," but rather "There is meaning in moving even a little" and "Start in a way that works for you on days you can." The WHO also states that any physical activity is better than none and that all physical activity contributes to health.

The hope shown by the current study is not to tell people with depression to "try harder." Quite the opposite. It indicates that medical care, communities, families, and workplaces need to create a system where people can move without having to try alone. Ensuring parks and sidewalks are safe, having beginner-friendly classes, keeping costs reasonable, and having instructors who understand mental health—such environmental improvements make exercise a social support rather than a matter of personal responsibility.

If this topic spreads on social media, the desirable way for it to spread is not "It seems you can be cured by walking," but rather "Let's create places to walk in addition to treatment," "Let's increase exercise programs that are easy for isolated people to join," and "Let's consider physical activity as part of support, just like medication and counseling."

For those in the midst of depressive symptoms, the future can seem distant. There are days when even imagining oneself ten weeks later is difficult. At that time, the research result that "change may occur in five weeks" can become a small light. However, that light is not to rush the person. It is to illuminate the path and walk alongside them.

Nordic Walking is not a special magic. However, the act of moving the body, going outside, breathing, grounding oneself, and gradually moving forward overlaps with the recovery from depression. Recovery is not a straight line. There are days when you stop. There are days when you go back. Even so, like taking steps with poles, you can move forward using support.

This study has provided scientific evidence for that step. It has potential applications not only in healthcare but also in community health promotion, workplace mental health measures, and prevention programs in schools and municipalities. Especially for those who are not fond of exercise, the elderly, those anxious about running, and those prone to isolation, Nordic Walking could be a relatively easy option to adopt.

The important thing is not to jump too much at the numbers. And not to ignore the numbers either. The headline "70% improvement" is strong. But what truly should be seen is the lifestyle change behind it. Walking twice a week, for one hour, with someone. Using the body, being exposed to the outside air, and slightly regaining one's rhythm. That accumulation might help in the recovery of the mind.

Support for depression is not a choice between medication or exercise, medical care or lifestyle. What is needed is the idea of combining multiple supports. Nordic Walking, as one of those supports, has value that should be further examined and expanded.

When the heart is heavy, the first step is very heavy. That's why a society that doesn't burden the individual with that first step is needed. Poles are tools that support the ground, and at the same time, they might symbolize the system that supports recovery.

Source URL

1. An article by ad-hoc-news. It reports on the improvement of depression symptoms by engaging in Nordic Walking twice a week.
   https://www.ad-hoc-news.de/wissenschaft/depression-nordic-walking-zweimal-woechentlich-senkt-symptome-um-70/69607489
   Reference content: Article theme, Nordic Walking twice a week, reports on improvements over 5 and 10 weeks.
2. MedicalXpress article: Explains the study content for the general public. Randomized controlled trial with 64 participants, twice a week for one hour, 10-week program, early improvement in 5 weeks, remission rates of 35-53.6%, and share counts confirmed.
   https://medicalxpress.com/news/2026-06-nordic-significantly-depression-symptoms-weeks.html
   Reference content: Study overview, number of participants, exercise conditions, BDI-II evaluation, early improvement, remission rates, SNS sharing status.
3. Journal of Affective Disorders published study information: "Early antidepressant effects of supervised Nordic walking in adults with moderate to severe depression" by Clément Ginoux et al.
   https://doi.org/10.1016/j.jad.2026.121618
   Reference content: Study title, authors, journal, DOI. Confirmed from MedicalXpress and ResearchGate paper information.
4. ResearchGate paper page: Abstract, method, number of participants, 48 in the Nordic Walking group, 16 in the control group, 65-75% maximum heart rate, improvement at 5 weeks confirmed.
   https://www.researchgate.net/publication/402524112_Early_antidepressant_effects_of_supervised_Nordic_walking_in_adults_with_moderate_to_severe_depression_A_randomized_controlled_trial
   Reference content: Study design, participants, intervention content, evaluation timing, results, study limitations.
5. PsyPost article: Introduces the study content as psychology news. Participant attributes, session numbers, control group conditions, study limitations, SNS sharing pathways confirmed.
   https://www.psypost.org/practicing-moderate-intensity-nordic-walking-reduces-depression-symptoms-study-suggests/
   Reference content: Study explanation, participant attributes, clinical response, study limitations, SNS dissemination pathways.
6. WHO "Physical activity" fact sheet: Confirms that physical activity is related to reducing depression and anxiety symptoms, brain health, overall well-being, and recommended physical activity levels for adults.
   https://www.who.int/news-room/fact-sheets/detail/physical-activity
   Reference content: Health effects of physical activity, recommended exercise levels for adults, global situation of physical inactivity.
7. BMJ 2024 systematic review/network meta-analysis on exercise and depression.
   https://www.bmj.com/content/384/bmj-2023-075847
   Reference content: Research trends showing that walking, jogging, yoga, strength training, etc., are effective in reducing depression symptoms. Confirmed from search results and PubMed information.
8. J-STAGE published paper "The effects of Nordic and general walking on depression disorder patients’ depression, sleep, and body composition."
   https://www.jstage.jst.go.jp/article/jpts/27/8/27_jpts-2015-254/_article
   Reference content: Previous research showing positive effects of Nordic Walking on depression and sleep in elderly depression patients.