Taking a certain number of steps per day can delay Alzheimer’s disease by several years

Even small amounts of walking could slow the brain changes that lead to Alzheimer’s disease, a new study suggests. In fact, the results point to a very specific window where profits peak.

Researchers at Mass General Brigham followed nearly 300 people between the ages of 50 and 90 who had no signs of dementia at the start of the study.

For more than nine years, the team tracked participants’ daily steps and used brain scans to measure amyloid beta and tau, two key proteins linked to Alzheimer’s disease. High levels of these proteins can signal the early stages of the disease, long before memory problems appear.

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Participants also completed annual cognitive tests to monitor any changes in thinking or memory.

The scientists focused primarily on those who already had high amyloid levels, because this group faces a higher risk of developing Alzheimer’s disease.

A new study finds that even small amounts of walking could slow the brain changes that lead to Alzheimer’s disease. (iStock)

People at higher risk who walked only 3,000 to 5,000 steps per day, or about 1.5 to 2 miles, experienced a delay in cognitive decline of about three years compared to less active participants, a press release states.

Those who averaged between 5,000 and 7,500 steps per day saw an even greater benefit, with cognitive decline delayed by about seven years.

The study, funded in part by the National Institutes of Health, was published in the journal Nature Medicine.

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The researchers also found that more steps were linked to slower accumulation of tau in the brain, suggesting that physical activity could directly influence one of the most damaging processes in the disease.

People who had low amyloid levels to begin with didn’t show much difference in cognitive outcomes based on the amount of walking — the most dramatic effects were seen in those who were already experiencing early Alzheimer’s-related changes.

Researchers found that walking between 3,000 and 7,500 steps per day could significantly delay cognitive decline. (iStock)

Unlike the often-cited goal of 10,000 steps per day, the benefits observed in this study appear to level off at around 7,500 steps.

For older adults, simply going from very little activity to a few thousand steps per day appears to make a significant difference over time.

“Lifestyle factors appear to impact the early stages of Alzheimer’s disease, suggesting that lifestyle changes could slow the emergence of cognitive symptoms if we act early.”

“This sheds light on why some people who appear to be on an Alzheimer’s disease trajectory do not decline as quickly as others,” lead author Jasmeer Chhatwal, MD, Ph.D., of the Mass General Brigham Department of Neurology, said in the release.

“Lifestyle factors appear to impact the early stages of Alzheimer’s disease, suggesting that lifestyle changes could slow the emergence of cognitive symptoms if we act early.”

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Because this study is observational, it only found strong associations but cannot prove that walking directly caused the slower decline, according to the researchers.

People who walk more may also have other healthy habits, like a better diet or social engagement, that contribute to the results.

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Participants also consisted of mostly healthy, educated volunteers willing to undergo brain scans. The results may therefore not apply to everyone.

Walking may promote brain health, but researchers caution that other factors like diet, fitness and social connections could also play a role. (iStock)

Courtney Kloske, Ph.D., director of scientific engagement at the Alzheimer’s Association of Chicago, told Fox News Digital that it was a “very well-conducted study with intriguing results.”

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Kloske, who was not involved in the study, noted that in his recent research, modest amounts of exercise were just one element of a broader range of lifestyle factors that appeared to lead to significant cognitive benefits.

“We do not yet know to what extent each of the individual components (such as healthy diet, physical exercise, cognitive and social engagement) may have specifically contributed,” she added.

“Even small increases in daily activities can build over time and create lasting changes in habits and health.”

For older adults, the National Institute on Aging recommends some tips for safely implementing a walking program.

• Plan ahead and stay connected. Let someone know where you are going and when you will return.
• Carry identification, emergency contact information and a charged phone, especially when exercise alone.
• Wear sturdy shoes with good traction and dress in layers that you can remove as you warm up.
• Keep music low, choose well-lit areas, and wear bright or reflective clothing.
• Walk on sidewalks or trails, facing oncoming traffic. Cross at pedestrian crossings and never assume drivers see you.

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“We want to empower people to protect their brain and cognitive health by staying physically active,” first author Wai-Ying Wendy Yau, MD, a cognitive neurologist in the Mass General Brigham Department of Neurology, said in the release.

“Every step counts – and even small increases in daily activities can build over time to create lasting changes in habits and health.”