Overview
What is it?
Walking or jogging is a form of aerobic exercise that involves moving at a steady pace, either outdoors or on a treadmill. It is a naturally occurring physical activity that does not require specialized equipment and is accessible to most people. Walking is typically classified as moderate-intensity activity, while jogging is considered vigorous-intensity exercise.
How does it work?
Walking or jogging works by improving cardiovascular fitness, increasing oxygen consumption, and enhancing brain function. It promotes the release of endorphins, which are natural mood lifters, and reduces stress hormones like cortisol. Additionally, walking or jogging in natural environments, such as parks or forests, can further enhance mood by reducing negative emotions and increasing feelings of relaxation and happiness .
What are the benefits?
Walking or jogging has several benefits for managing depression, including improving mood, reducing symptoms of depression and anxiety, and enhancing overall quality of life. It can also reduce fatigue, which is often associated with depression, and improve cognitive function. Studies have shown that even short-term walking or jogging programs (e.g., 4 weeks) can lead to significant improvements in mental health .
Effectiveness
What does the research say?
Research indicates that walking or jogging is effective in managing depression. A meta-analysis found that walking groups significantly reduced depression scores, with a large effect size of -0.76 for participants defined as depressed . Another study showed that walking through forest areas reduced 'depression-dejection' scores significantly, particularly for individuals with high trait anxiety . Additionally, higher daily step counts have been associated with a 37% lower risk of developing major depressive disorder .
Side Effects
Overexertion
Overexertion can occur if the exercise intensity is too high, especially for individuals with certain health conditions. It is important to start with a manageable pace and gradually increase intensity .
Heat intolerance
Heat intolerance may affect some individuals, particularly those with conditions like multiple sclerosis. Exercising in cooler environments or during cooler times of the day can help mitigate this issue .
Minor injuries (e.g., falls)
Minor injuries, such as falls or sprains, are rare but possible. Proper footwear and walking on even surfaces can reduce the risk of such injuries .
Evidence
Clinical Studies & Trials
[1] Exercise prescription for patients with multiple sclerosis; potential benefits and practical recommendations.
This review recommends aerobic exercise, including walking or jogging, for MS patients to improve cardiovascular fitness, reduce fatigue, and enhance quality of life. It also highlights the neuroprotective and mood-enhancing benefits of aerobic exercise.
View study[2] Psychological Benefits of Walking through Forest Areas.
This study found that walking through forest areas for 15 minutes significantly reduced negative moods, including depression, and improved positive mood states. Participants with high trait anxiety showed the most significant improvements.
View study[3] Is there evidence that walking groups have health benefits? A systematic review and meta-analysis.
This meta-analysis found that walking groups significantly reduce depression scores, with a large effect size for participants defined as depressed. Walking groups also promote social support and adherence to physical activity.
View study[4] Walking in nature can help depression.
This study found that walking in natural environments significantly lowered negative affect in people with major depressive disorder compared to walking in urban settings. The effects were most pronounced immediately after the walk.
View study[5] The Urban Built Environment, Walking and Mental Health Outcomes Among Older Adults: A Pilot Study.
This study found that walking in urban green spaces improved emotional well-being and reduced stress physiology, which can be beneficial for managing depression. Cognitive reaction times also improved post-walk in green environments.
View study[6] Association of step counts over time with the risk of chronic disease in the All of Us Research Program.
This study found that higher daily step counts were associated with a reduced risk of major depressive disorder. Participants with step counts at the 75th percentile had a 37% lower risk of developing MDD compared to those at the 25th percentile.
View study