How a brisk stroll can stave off mid-life depression in women

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Best foot forward: walking can stave off depression

For middle-aged women, the key to happiness could be putting on your walking shoes.

A brisk march is the best way to stave off mid-life depression, say researchers.

The ideal pace for keeping symptoms such as anxiety and stress at bay is around 4mph, according to a U.S. study.

It found that women walking five times a week for an hour and a half had the best mental health.

With more menopausal women seeking natural therapies to ease symptoms, doctors claim it is vital to maintain mental wellbeing.

The study looked at 380 women aged 42 years on average and noted their physical activity level and menopausal symptoms including stress, anxiety, depression and hot flushes. The women were followed for more than eight years, says a report in the January issue of Cancer Epidemiology, Biomarkers & Prevention.

Researchers found that high levels of physical activity were most beneficial to post-menopausal women, who had lower levels of stress than those who did very little exercise.

Those who did a "middle-tier" amount of exercise, walking five times a week for 40 minutes, had better mental well-being than those doing very little - around 15 minutes five times a week. But exercise did nothing to reduce physical symptoms such as hot flushes.

Dr Nelson said the women involved in the study did not have the opportunity to take refreshing country walks. "They walked on city blocks or in shopping malls. Groups could organise to take walks after dinner - it didn't require going to the gym.

"You don't have to run 20 miles a week to reap the benefits of exercise. If you stick to a moderate-paced walking schedule, it can keep your weight down and lower the risk of stress, anxiety and depression."

In the UK the official recommendation for maximum health benefits is exercising five times a week for 30 minutes or more.

Exertion should be enough to raise the heart rate to 120 beats a minute or higher, which could involve a brisk walk or swimming. But taking a stroll or even gardening is also regarded as healthy activity.

The latest U.S. study follows research showing that regular activity cuts the risk of a range of health problems including diabetes, depression and heart disease. It also reduces the chances of premature death from any cause.

Maryon Stewart, of the Women's Nutritional Advisory Service, has just published The Natural Menopause Kit.

She said there had been other studies in the last 20 years showing the mental benefits of exercise and relaxation.

"It's not just helping you to keep physically fit but toning, releasing hormones and stimulating the metabolic rate at a time when it's normally slowing down. This helps women maintain a healthy weight even on the same diet they've always had."

 

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