Interval walking proven to cure depression!

“Interval walking reduces depression and improves mood enough to help many women get completely off antidepressant drugs,” says exercise scientist and author of The Secret of Vigor Shawn Talbott, Ph.D., who researches the effects of walking on depression. He explains that when stress levels are high for prolonged periods of time—like after a major loss or life change—the stress hormone cortisol builds up in the body and begins to block the activity of mood-boosting neurotransmitters like serotonin and dopamine, leading to sadness, tension and fatigue. “Exercise, especially intervals, helps the body ‘use’ excess cortisol, so it stops interfering with the neurotransmitters that regulate mood,” explains Talbott. Indeed, a study published in the Archives of Internal Medicine found identical improvements in the depression scores of patients who exercised three times per week and those assigned to take antidepressants. What’s more, a follow-up study revealed that, 10 months later, 70% of the exercisers experienced continued improvement in their mood.

To get the benefits, follow Jill Steele’s lead and walk for 20 minutes three times per week, switching back and forth between walking at a comfortable stroll for three minutes and walking briskly (quick enough that you’re breathing hard and can’t comfortably talk) for one minute. And if you walk outside, like Jill, you may see improvements even faster: Exposure to greenery has been shown to lower cortisol output by 16% in 15 minutes.