Taking a brisk walk each day could be your brain's best friend, according to scientists.
Fresh research from Harvard University revealed that people who manage more than 5,000 steps daily might actually slow down mental decline and reduce proteins linked to Alzheimer's disease – the most common cause of dementia.
The groundbreaking study, published in Nature Medicine, tracked nearly 300 participants between 50 and 90 years old.
All participants had amyloid and tau proteins in their brains – both strongly connected to Alzheimer's – but weren't yet showing dementia symptoms.
The Harvard Aging Brain study equipped them with pedometers and monitored them for up to 14 years, conducting regular brain scans and yearly cognitive tests.
The findings showed that increased physical activity correlates with slower deterioration in thinking and memory abilities linked to amyloid proteins.
According to the Harvard scientists, the sweet spot is between 5,001 and 7,500 steps daily, offering more protection than lower activity levels.
However, even those managing just 3,000 to 5,000 steps experienced meaningful benefits, with tau protein accumulation slowing down alongside cognitive decline.
'Walking, particularly at a brisk pace, has been shown to boost several cognitive functions'
| GETTYThese results suggest that simply incorporating more walking into daily routines could help protect our brains as we age.
In light of the findings, consultant neurologist at Re: Cognition Health, Dr Steven Allder, explained that walking delivers vital benefits to our brains.
The simple activity increases both blood flow and oxygen delivery, which is "essential for maintaining optimal neurological function".
When we walk, our hearts pump faster and blood vessels become more efficient at delivering oxygen-rich blood throughout the body.
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To stave off Alzheimer's disease, the sweet spot is between 5,001 and 7,500 steps daily
| GETTY"This enhanced circulation improves the delivery of nutrients and the removal of metabolic waste, supporting healthy neurons and synapses," Dr Allder noted.
The neurologist added that regular walking can also strengthen blood vessels in the brain over time, helping reduce risks of stroke and dementia while supporting long-term brain health.
Beyond blood flow and oxygen delivery, strategic strolling also sharpens our thinking abilities.
"Walking, particularly at a brisk pace, has been shown to boost several cognitive functions, including memory, attention, and executive control," the doctor stated.
The secret lies in increased production of brain-derived neurotrophic factor (BDNF), a protein that helps neurons grow and survive while improving communication between brain cells.
To maximise your walk, consider the great outdoors as opposed to a gym treadmill. "The combination of movement, fresh air, and natural scenery engages both hemispheres of the brain, promoting innovative and divergent thinking," he explained.
Regular walks can even improve sleep quality by regulating hormones, which "enhances concentration and memory consolidation".
Also a mood-booster, the rhythmic, repetitive motion of walking encourages relaxation by lowering cortisol levels, stimulating the parasympathetic nervous system, and triggering "feel-good" hormones, endorphins and serotonin.
Both good sleep hygiene and reduced stress are modifiable lifestyle factors that may help delay or prevent the symptoms of Alzheimer's disease.
The power of walking should not be underestimated. As well as upping your step count, a slight tweak to your walking routine could slash your heart attack and stroke risk by two-thirds.
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