You likely know someone who suffers from depression. In fact, that person may be the very same one looking back at you in the mirror. If that’s the case, know you’re not alone. The condition is not uncommon, with the World Health Organization reporting that 5% of adults are affected. And in today’s climate where we’ve retreated back to our homes and have gotten out of the habit of venturing out and exercising our social muscle, this statistic isn’t getting any lower.
But, there is something that can help. Besides medication. That thing? Getting up and moving your body. Yes, it can be as simple as that. In fact, a recent study revealed that exercise can be even more effective than medication when taking care of your mental health.
What the Study Found
Researchers at the University of Australia analyzed 41 studies that included more than 2200 participants to ascertain the impact of exercise on those diagnosed with a major depressive disorder as well as those with depressive symptoms. Their findings showed significant favorable effects, especially on those suffering from higher levels of depression. In fact, the study found that physical movement was 1.5 times more effective than the leading medications or even counseling.
Why Walking as Exercise Helps
The participants were supervised doing moderate intensity exercise—our favorite example of moderate intensity exercise being a brisk walk. Walking has been proven to have positive effects on mental health, including depression, anxiety, as well as triggering your happiness hormones—endorphins, serotonin, and dopamine. A walk is a powerful, all-natural mood booster, leaving you feeling, well, just downright happier!
In addition, taking a walk serves as an opportunity to calm your mind in a way that helps you think through what may be bothering you, and focus better on the underlying issue. The act of your feet hitting the ground stimulates blood flow, sending oxygen to your brain, which may improve your focus. Better focus means better coping skills.
When feeling depressed, you may experience a lower level of energy to go about all the tasks in your day. But the act of walking actually fires up the body’s circulation, bringing blood flow, oxygen and glucose to all of your muscles and organs—including your brain. The net result? More energy.
We’d be remiss not to address the power of a good night’s sleep on battling symptoms of depression. Not only does rest give you more energy, but it helps your brain better regulate feelings and emotions. Research shows that women who walked regularly reported significantly better sleep than those who took fewer steps. And those study participants who were already getting the recommended hours of sleep? Well, they found their quality of sleep improved on days they walked.
And, perhaps our favorite, walking helps people combat loneliness and creates connection. Whether shoulder-to-shoulder or via phone, taking a walk with a loved one is truly magical. If you are suffering from depression, knowing you can talk to someone who will listen can really be mood-boosting.
Where to Start
Walking your way through depression is not an overnight journey, but instead an intentional, thoughtful practice. But, it takes little preparation and really only requires a good pair of walking shoes. Add a cheerful or inspirational music playlist or a good friend, and you may find yourself on a path to a better mood and happier self.
It’s also good to note that walking or other forms of moderate exercise may not be sufficient to alleviate all of depression's symptoms. If depression is interfering with your ability to live your life fully, or if you've had thoughts of suicide, consult a doctor immediately. There is also a team standing by at all times at the Suicide and Crisis Lifeline by dialing 988.
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