According to new research, even modest amounts of exercise might slow the progression of the disease in older adults at risk.
Forget the 10,000-step rule — scientists found that 3,000 steps or more a day could delay the brain changes and cognitive decline linked to Alzheimer’s.
In a 14-year study of nearly 300 adults aged 50 to 90, those walking 3,000–5,000 steps daily experienced cognitive decline three years later.
This was compared to sedentary peers. Those hitting 5,000–7,000 steps delayed it by seven years.
“We’re encouraging older people to make small changes to their activity levels,” said Dr Wai-Ying Yau from Mass General Brigham Hospital.
“Sustained habits can protect brain and cognitive health.”
Walking Protects Brain
Researchers tracked steps, cognitive assessments, and PET scans.
They measured amyloid and tau proteins — the toxic brain buildups behind Alzheimer’s.
Higher step counts were linked to slower tau accumulation and cognitive decline, especially in people with elevated amyloid at the start.
How does exercise help? Experts say improved blood flow, reduced inflammation, and increased growth factors may all play a role.
“The million-dollar question is the exact mechanism,” Yau admitted.
Dr Julia Dudley from Alzheimer’s Research UK added, “Even 5,000 steps a day could slow tau buildup. Showing that everyday activity supports brain health.”
So, maybe it’s time to lace up those walking shoes. Could your next stroll be a tiny shield for your brain? It seems it just might be.
