General Health

  • In 1996 the Journal of the American Geriatrics Society published a study based on the walking habits of 1,645 older adults, which found that walking more than 4 hours per week was associated with a significantly reduced risk of cardiovascular disease in both men and women when compared with walking less than 1 hour. [Source]
  • In 2016 the Brazilian Journal of Physical Therapy published a study which found that 30 participants had significantly lower anxiety, depression, anger, fatigue and body weight after walking 10,000 steps per day for 12 weeks, compared to before the intervention. [Source]
  • In 2015 Menopause Review published a controlled study involving 84 subjects which found that a 4-week Nordic walking training program consisting of ten 60-minute training sessions resulted in a significant improvement in strength, flexibility and total physical and mental health in middle-aged women. [Source]

Mental Health

  • In 2011 the Journal of Epidemiology and Community Health published a study which found that based on 6,653 older women who completed a survey, walking was inversely related to anxiety and depression. [Source]


  • In 2012 Mental Health and Physical Activity published a meta-analysis of 8 trials which measured the effective of walking in treating depression. The authors concluded that walking can have a large effect on the symptoms of depression. [Source]
  • In 2015 The Journal of the International Menopause Society published a randomized controlled study involving 106 postmenopausal women which found that, compared to a control group, women given a pedometer and asked to increase step count by 500 steps each week, saw a decrease in the severity of depressive symptoms as well as reductions in anxiety and insomnia. [Source]
  • In 2015 Gait and Posture published a study which found that a 2-month walking program consisting of 3 one-hour walking sessions per week improved posture in individuals with major depressive disorder. [Source]
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