“Inactivity can drag you down; and physical activity can pull you up!” (Chalder et al, 2012)
There is strong international evidence on the power of physical activity (PA) to prevent and treat depression. Physical activity is so important that in Canada, exercise is part of front-line treatment for depression. It is something people can have control over and can do to feel better. Even mild forms of PA are enough to improve mood; even a little is better than none, so do what you can.
Enjoyment is key when your goal is improved mood. An enjoyable activity is something to look forward to. Anticipating pleasure or improved mood increases one’s internal motivation to be physically active; this is linked to positive mental health outcomes, including reduced depressive symptoms. This is very important for people with depression, who tend to have low motivation and experience less pleasure in everyday living.
Walking is one of the best activities people living with depression can do for their mental and physical health. Adding poles, as with Nordic Walking (NW) or Urban Poling, heaps even more health benefits on to the already extensive benefits of regular walking:
- improved stability and balance, so you can safely walk farther and faster;
- reduced impact on lower body joints (low back, hips, knees) for extra comfort;
- improved posture for more confidence;
- increased muscle strengthening for better quality of life; and
- improved weight management.
Keys to Success:
Go Green & Play Outside!!
The terms themselves are soothing to think about: ‘nature walking’, ‘forest bathing’ and ‘mood walking’. Moving outside creates a powerful combination of benefits inherent in nature and PA. ‘Green exercise’ has been shown to be more beneficial for boosting self-esteem and mood in comparison to ‘non-green’ exercise; growing evidence shows it to be particularly enjoyable, restorative and healing. The biggest improvements in mood and self-esteem appear to occur when PA is performed in the presence of nature, even for very short periods of time.
Be Kind to Yourself
One of the most common barriers people with depression report with respect to PA participation, is fatigue or low energy. Even a short walk with poles, performed at a comfortable pace, provides valuable mood enhancing benefits.
When trying a new physical activity it is normal to go through ups and downs. Speak kindly to yourself when you bump into a barrier and try to reframe any ‘Setbacks’ as ‘Tries’. Remember: even a little is better than none, so do what you can.
Try the “Commit 10” Strategy
If you have been mostly inactive recently, build up your activity level slowly and gradually to minimize any discomfort and to maximize enjoyment.
“Commit 10” is a simple strategy linking PA to positive feelings, experiences and enjoyment. Commit to a 10-minute walk outside over the next week. After the 10 minutes, ask yourself if you feel as good as, or better, than you did before your walk; if yes, consider walking a bit more. If not, honour your commitment and end your PA session. From here, try to slowly build up walking frequency and duration while respecting and feeling pride in your commitments. Choose intensity levels that will make you feel good about your PA experience.
Setting small and progressive GOALs builds confidence. Get Out And Live.
Add Music
Music is healing and is often used in the treatment of mental health issues. Growing literature supports music as a source of motivation during PA. Studies show people who listen to music while performing PA are more likely to participate in, and adhere to PA over the long term. This is particularly important for people experiencing low motivation related to depression. Depending on your symptoms on any given day, you may choose energizing music or something more soothing, particularly if anxiety symptoms are present.
Walk with a Friend or Two
Social isolation is a very common effect of depression and it can worsen symptoms. Therefore any PA that involves social contact, improving one’s sense of belonging and relatedness, can be positive and motivating. NW is fun to share with a friend. Starting with an instructor or a companion is good advice if you are new to Nordic walking, or to PA in general.
Track your PA and Mood
It is helpful to track your PA (number of steps, minutes of walking) as this promotes awareness and accountability. You will recognize any discrepancy between your behaviour (e.g., walking once/week) and your goal (e.g., walking 3x/week). From here you can make small, achievable adjustments toward reaching your goal.
Rate your mood on a scale of 0-10 before and after your walk, or journal about how you feel before and after PA. You will start to recognize the link between PA and positive feelings and this will help build your motivation to continue.
Give yourself the gift of NW
Simple life changes such as more hiking with poles or commuting to work with a backpack and poles are associated with happiness.
You can control how to build NW into your life; for example, it is easy to store the poles with your running shoes, and grab them whenever it fits into your day, whether it is a gentle 5-10 minute walk, or a more vigorous half hour. If the PA suits your needs at the time, it will help your mood.
This brief blog article draws upon the following work:
- Fortier, T. McFadden, G. Faulkner. Evidence-Informed policy brief: Evidence-based recommendations to assist adults with depression to become lifelong movers. Health Promotion and Chronic Disease Prevention in Canada, P. 299-308, Vol 40, No 10, October 2020.
Chalder M, Wiles NJ, Campbell J, Hollinghurst SP, Searle A, Haase AM, et al. A pragmatic randomised controlled trial to evaluate the cost-effectiveness of a physical activity intervention as a treatment for depression: the treating depression with physical activity (TREAD) trial. Health Technol Assess 2012;16(10).
