Alzheimer’s and walking: How many steps to walk to keep your brain healthy |
What is the best thing you can do for your body? Walk. How about your brain? Walk. Yes, walking is an incredible form of exercise that is linked to multiple health benefits. Scientists have now found that walking can boost your brain health and even slow Alzheimer’s disease among at-risk older adults. A new study by Mass General Brigham researchers found that walking a few steps a day has protective effects on your brain, and slows the progress of neurodegenerative diseases such as Alzheimer’s. The findings are published in Nature Medicine.
What is Alzheimer’s disease?
Alzheimer’s disease is the most common form of dementia, according to the WHO. Dementia is the name for a group of symptoms associated with an ongoing decline in brain functioning. It can impact memory, cognitive functions, and other mental abilities. Over seven million Americans are living with Alzheimer’s disease (AD), according to the Alzheimer’s Association. This number is projected to rise to nearly 13 million by 2050. Globally, about 57 million people had dementia in 2021, as per the WHO. As there is no cure for the disease, slowing down its progression means better life quality for those affected.
The role of walking in slowing Alzheimer’s
The researchers found that cognitive decline was delayed by three years on average in those who walked just 3,000–5,000 steps per day. People who walked 5,000–7,000 steps a day had a seven-year delay in decline. They also observed that sedentary individuals had a significantly faster build-up of tau proteins in the brain and more rapid declines in cognition and daily functioning. The researchers found that increasing your steps even a little bit may have a significant effect on the progression of the disease. “This sheds light on why some people who appear to be on an Alzheimer’s disease trajectory do not decline as quickly as others. Lifestyle factors appear to impact the earliest stages of Alzheimer’s disease, suggesting that lifestyle changes may slow the emergence of cognitive symptoms if we act early,” senior author Jasmeer Chhatwal, MD, PhD, of the Mass General Brigham Department of Neurology, said in a statement.
Why walking matters
The researchers looked at data from 296 participants aged 50–90 years in the Harvard Aging Brain Study who were all cognitively unimpaired at the beginning of the study. They received annual follow-up cognitive assessments for between two and 14 years (average = 9.3 years). They found that the higher the number of steps, the slower the rates of cognitive decline and the slower the build-up of tau proteins. “We are thrilled that data from the Harvard Aging Brain Study have helped the field better understand the importance of physical activity for maintaining brain health. These findings show us that it is possible to build cognitive resilience and resistance to tau pathology in the setting of preclinical Alzheimer’s disease. This is particularly encouraging for our quest to prevent Alzheimer’s disease dementia, as well as to decrease dementia due to multiple contributing factors,” co-author Reisa Sperling, MD, a neurologist in the Mass General Brigham Department of Neurology and co-principal investigator of the Harvard Aging Brain Study, said. “We want to empower people to protect their brain and cognitive health by keeping physically active. Every step counts — and even small increases in daily activities can build over time to create sustained changes in habit and health,” first author Wai-Ying Wendy Yau, MD, a cognitive neurologist in the Mass General Brigham Department of Neurology, added. These findings point to a simple fact: the more you move, the more the brain will thank you. You will get a bonus for every additional step.Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before starting any new medication or treatment, or before changing your diet or supplement regimen.
