A short daily walk helps delay Alzheimer’s by years.
A recent study in Nature Medicine shows that walking just 3,000–5,000 steps daily can slow cognitive decline in those at risk for Alzheimer’s—and now we know why.
Scientists from Mass General Brigham followed nearly 300 cognitively healthy older adults for an average of nine years. Many had elevated amyloid-beta in their brains, the earliest marker of Alzheimer’s.
Using PET scans and pedometers, the team found that participants averaging at least 3,000 steps per day showed significantly slower accumulation of tau protein—another Alzheimer’s hallmark—and this directly correlated with slower cognitive decline.
Walking 3,000–5,000 steps daily delayed cognitive decline by an average of 3 years. Those reaching 5,000–7,500 steps gained a 7-year delay.
These results explain why some people with Alzheimer’s brain changes remain symptom-free for years: regular movement builds cognitive resilience, shielding the brain even as pathology advances.
While further studies are needed to identify the most effective types of activity, the message is clear: you don’t need to be a marathon runner to protect your brain. A modest increase in daily steps can help preserve memory, maintain independence, and enhance quality of life in later years.
