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New research suggests that walking more than 5,000 steps every day may help slow the build-up of proteins associated with cognitive decline and Alzheimer’s dementia.
from researchers Harvard University Analyzed data from 294 people aged 50 to 90 who had proteins called amyloid and tau in their brains – strongly linked to Alzheimer’s – but were not exhibiting symptoms of dementia.
All participants were taking part in the Harvard Aging Brain Study, where they wore pedometers to measure their steps and had brain scans and annual cognitive assessments for 14 years.
The study, which was published in the journal Nature Medicine, found that higher levels of activity were associated with a slower decline in thinking and memory skills related to amyloid proteins in the brain.
Even moderate activity (3,001–5,000 steps per day) was linked to a notable slowing of tau accumulation and cognitive decline, although 5,001 to 7,500 steps per day appeared more beneficial, the experts said.
In light of this interesting research, we contacted consultant neurologist Dr Steven Elder Rejuvenating HealthWhich highlights several other key ways in which walking can boost our brains…
Promotes blood flow and oxygen supply to the brain
,Walking “Both blood flow and oxygen delivery to the brain are increased, which is essential for maintaining optimal neurological function,” explains Elder. “When we move, our heart rate increases and the vascular system becomes more efficient at circulating oxygenated blood throughout the body, including the brain.”
“This increased circulation improves the delivery of nutrients and removal of metabolic waste, supporting healthy neurons and synapses. The increased oxygen also helps stimulate the release of neurotransmitters like dopamine and serotonin, improving alertness, mood, and focus.”
Additionally, consistent walking over time may also strengthen the brain’s blood vessels, promoting long-term brain health and reducing the risk of cognitive decline and vascular-related conditions like stroke or dementia, neurologists say.
Enhances cognitive abilities
A daily brisk walk can help sharpen your brain.
“Walking, especially at a brisk pace, has been shown to boost several cognitive functions, including memory, attention and executive control,” Elder highlights. “The mechanism lies in the increased production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of neurons, and increases communication between brain cells.
“This neurochemical improvement contributes to better learning ability, sharper memory and more flexible thinking.”
Walking outside in nature is especially beneficial, neurologists say.
“The combination of movement, fresh air, and natural scenery engages both hemispheres of the brain, promoting novel and divergent thinking,” explains Elder.
Additionally, taking a walk outside can improve our sleep, which can have a positive effect on our cognitive abilities the next day.
“Walking also improves sleep quality by regulating hormones and reducing restlessness, which in turn enhances concentration and memory consolidation,” says Elder.
Improves mood and reduces stress
Walking can have a profound effect on mood and stress control.
“The rhythmic, repetitive motion of walking encourages relaxation by reducing cortisol levels and stimulating the parasympathetic nervous system (the body’s natural calming mechanism),” explains Elder. Regular walking releases endorphins and serotonin, creating a natural “feel-good” effect that can reduce symptoms of anxiety and depression.
“Moving outside also further enhances these benefits. Exposure to natural light and greenery helps regulate circadian rhythms and promotes the release of dopamine, which improves motivation and overall emotional balance.”
Going for a walk alone can also help promote mindfulness, which is a research-backed stress reliever.
“Psychologically, walking provides space for reflection and mindfulness, helping people process emotions more effectively and return to tasks with a calm, clear mindset,” says Elder.
Helps support neuroplasticity
Getting your daily steps can also strengthen neural pathways in your brain.
“Walking plays an important role in supporting neuroplasticity,” says Elder. “Aerobic activity stimulates the release of BDNF and other growth factors that promote the formation of new synapses and the strengthening of existing synapses. This process is important for learning, adaptation, and recovery from injury.
“By promoting vascular health, reducing inflammation, and maintaining optimal glucose metabolism, walking creates the ideal environment for neuroplastic change.”