While Alzheimer’s is touching the lives of more and more people, current research shows how lifestyle choices can prevent or slow the progression of Alzheimer's disease. Although there will be some reliance on medical, behavioural, and care-based interventions, one of the most powerful ways to protect health and well-being is simply walking.
According to Dr Neha Bansal a neurologist in Mumbai, “Regular walking promotes both physical and mental health. It is low impact, can be done almost anywhere, and is surprisingly beneficial for memory, mood, and increasing cognitive functioning for the long-term."
Also read: 10 things you should know about Alzheimer’s: Why age, family history, lifestyle matter
Here is how you can benefit from walking and use it for care.
Walking Increases the Blood Flow to your Brain
Poor blood flow, and the attendant reduced oxygen supply, to critical brain regions is linked to the onset of Alzheimer's disease. Walking significantly improves cardiovascular health, which also means more oxygen and nutrients are being delivered to the brain. Ultimately improved blood flow leads to greater neuron survival, less inflammation, and better communication between brain cells, all of which are important for healthy cognitive function.
It Promotes New Nerve Cell Growth
Walking, or other aerobic physical activity, causes the release of a protein called brain-derived neurotrophic factor (BDNF), which is essential for the growth and survival of neurons, states Dr. Bansal. “BDNF is like fertilizer for your brain.”, she explains. “It helps maintain current connections and create new ones, particularly in the learning and memory parts of the brain like the hippocampus.” Incorporating walking into a regular fitness routine can help maintain brain volume and lessen atrophy seen in Alzheimer's.
Lowers Stress Levels and Elevates Mood
Chronic stress and depression increase one's likelihood of cognitive decline. Walking particularly in natural settings, helps regulate cortisol levels while enhancing endorphin and serotonin release—substances that elevate mood. In addition to the beneficial effects on anxiety and depression, many signal changes in mood can be helpful in supporting brain health by lowering stress-related inflammatory responses.
Encourages Sleep, which is essential for memory consolidation
Poor sleep has a strong correlation with accelerated progression of Alzheimer’s disease, as the brain becomes impaired at clearing potentially toxic proteins such as beta-amyloid. A routine of walking, especially when undertaken earlier in the day, can improve sleep quality.
Walking Helps Manage Other Risks
Walking on a regular basis can regulate blood sugar, reduce blood pressure, and control weight - things that contribute to risk of Alzheimer’s disease. Walking can also improve insulin sensitivity and reduce the risk of developing type 2 diabetes - a risk “amplifier” for risk of dementia.
Ways to Build Walking into your life
• Go slow: Start at 10-15 minutes per day and work your way up to 30-45 minutes.
• Make it social: Go with a friend or in a group. This will help you stay motivated.
• Walk in nature: Walking in green space improves physical benefits, and mental benefits.
• Be consistent: Try to walk for moderate pace five days a week, if you can.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis
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