A new study suggests that walking at least 5,000 steps each day may help slow cognitive decline and protein build-up associated with Alzheimer’s dementia.
Researchers at Harvard University analyzed data from 294 people aged 50 to 90 whose brains contained proteins called amyloid and tau, which are strongly linked to Alzheimer’s disease but did not show any symptoms of dementia.
All participants took part in the Harvard Aging Brain Study, where they wore pedometers, measured their steps, and underwent brain scans and annual cognitive assessments for up to 14 years.
The study, published in the journal Nature Medicine, found that higher activity levels were associated with a slower decline in thinking and memory skills associated with amyloid proteins in the brain.
Experts said that even moderate activity (3,001 to 5,000 steps per day) was associated with a significant slowing of tau accumulation and cognitive decline, but 5,001 to 7,500 steps per day appeared to be more beneficial.
In light of this research, Dr Steven Allder, consultant neurologist at Re:Cognition Health, highlighted some other key ways in which walking can energize our brains.
Promotes blood flow and oxygen supply to the brain.
“Walking increases both blood flow and oxygen delivery to the brain, which are essential for maintaining optimal neurological function,” explains Allder.
“When you walk, your heart rate increases and your vascular system becomes more efficient at circulating oxygen-rich blood throughout the body, including the brain.
“This improved circulation supports healthy neurons and synapses by improving nutrient delivery and removal of metabolic waste. The increased oxygen also stimulates the release of neurotransmitters such as dopamine and serotonin, which help improve alertness, mood, and focus.”
Additionally, walking consistently over time may strengthen brain blood vessels, promoting long-term brain health and reducing the risk of cognitive decline and vascular-related diseases such as stroke or dementia, the neurologist adds.
Improves cognitive abilities.
Taking a brisk walk every day can help sharpen your mind.
“Walking, especially at a brisk pace, has been shown to improve several cognitive functions, including memory, attention, and executive control,” Allder emphasizes. “The mechanism lies in increased production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of neurons and improves communication between brain cells.
“These neurochemical improvements contribute to better learning ability, sharper memory, and more flexible thinking.”
Walking outdoors in nature is especially beneficial, the neurologist added.
“The combination of movement, fresh air and natural scenery stimulates both hemispheres of the brain, promoting innovative and diverse thinking,” explains Allder.
Additionally, taking a walk outdoors can help improve your sleep, which can have a positive effect on your cognitive performance the next day.
“Walking also improves sleep quality by regulating hormones and reducing anxiety, which in turn improves concentration and memory strength,” says Allder.
Improves mood and reduces stress.
Walking can have a big impact on your mood and stress regulation.
“Rhythmic, repetitive walking movements promote relaxation by lowering cortisol levels and stimulating the parasympathetic nervous system (the body’s natural calming mechanism),” explains Allder. “Regular walking also triggers the release of endorphins and serotonin, creating a natural “feel-good” effect that can relieve symptoms of anxiety and depression.
“Walking outdoors further enhances these benefits. Exposure to natural light and greenery regulates circadian rhythms and promotes dopamine release, improving motivation and overall emotional balance.”
Going for a walk alone can also help promote mindfulness, a research-based stress reliever.
“Psychologically, walking provides a space for reflection and mindfulness, helping people process their emotions more effectively and return to work with a calmer, clearer mindset,” says Allder.
Helps support neuroplasticity.
Achieving your daily number of steps can also strengthen the neural pathways in your brain.
“Walking plays an important role in supporting neuroplasticity,” says Allder.
“Aerobic activity stimulates the release of BDNF and other growth factors, which promote the formation of new synapses and strengthening of existing synapses. This process is essential for learning, adaptation and recovery from injury.
“By promoting vascular health, reducing inflammation, and maintaining optimal glucose metabolism, walking creates an ideal environment for neuroplastic changes.”
