Study reveals 5,000 steps a day may delay progression of Alzheimer by 7 years

Study revealed people who walked 3,000 to 5,000 steps a day experienced a delay in cognitive decline by about three years (Picture Credit: Pexels)

Walking is considered a healthy activity offering several benefits, including improved heart health, better muscle and joint strength, and a reduced risk of chronic diseases.

While there’s always a debate about the number of steps one should ideally take, a new study found that 3,000 steps or more can delay brain changes and the cognitive decline associated with Alzheimer’s.

According to the 14-year study published in the journal Nature Medicine, people who walked 3,000 to 5,000 steps a day experienced a delay in cognitive decline by about three years, and those who reached 5,000 to 7,000 steps daily saw a delay of around seven years.

This shows that moderate daily exercise can go a long way in slowing the progression of Alzheimer’s in older people who are more susceptible to developing the condition.

An estimated 50 million people across the globe are affected by dementia, with Alzheimer’s being the cause of most cases. The disease is associated with the buildup of two harmful proteins in the brain called amyloid-beta plaques and tau tangles.

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Dr. Wai-Ying Yau and her team at Mass General Brigham Hospital in Boston studied data from 296 adults aged 50 to 90 who were cognitively healthy at the start. They tracked their step counts, cognitive tests, and brain scans over time to measure amyloid and tau protein levels in the participants’ brains.

The findings showed that people with more amyloid in their brains were at higher risk of Alzheimer’s, but those who walked more had slower cognitive decline and less buildup of tau proteins. Sedentary individuals, meanwhile, experienced faster brain deterioration.

While it is true that early brain changes caused by Alzheimer’s can reduce physical activity, the positive impact of walking cannot be ruled out. “We need randomised clinical trials to prove cause and effect, but it’s very encouraging that physical activity may help to modify someone’s trajectory,” Yau said.

While it’s not clear how exercise could potentially help, it’s known to boost blood flow, reduce inflammation, and increase certain hormones and growth factors, all of which might contribute. “In terms of potential mechanisms, that is the million-dollar question we want to look at in future studies,” Yau said.

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This suggests that a modest amount of walking also helps in controlling the accumulation of tau protein in the brain, which is a key cause of Alzheimer’s, reaffirming how small steps can lead to long-term health benefits.

FAQs on benefits of walking:

1. Why is walking considered good exercise?
Walking is a low-impact activity that improves fitness, strengthens muscles, and boosts heart health.

2. How much should I walk daily?
Aim for at least 30 minutes a day or about 7,000–10,000 steps, depending on your fitness level.

3. Can walking help with weight loss?
Yes, regular brisk walking burns calories and supports healthy weight management.

4. Does walking improve mental health?
Absolutely — it helps reduce stress, improve mood, and boost overall mental clarity.

5. Is walking after meals beneficial?
Yes, a short walk after eating can aid digestion and help regulate blood sugar levels.

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.