\u201cThis sheds light on why some people who appear to be on an Alzheimer\u2019s disease trajectory don’t decline as quickly as others,\u201d says Jasmeer Chhatwal, MD, PhD<\/a>, a neurologist at the Mass General Brigham department of neurology and senior study author. \u201cLifestyle factors appear to impact the earliest stages of Alzheimer’s disease, suggesting that lifestyle changes may slow the emergence of cognitive symptoms if we act early.\u201d<\/p>\n For people without a genetic predisposition to Alzheimer’s, prior research estimates 45 percent<\/a> of Alzheimer\u2019s disease cases are potentially preventable. That’s by making simple changes to your life, like getting regular exercise. Want to know if you\u2019re hitting this daily move goal? Read on to know more.<\/p>\n What\u2019s the Magic Number to Walk for Brain Health?<\/p>\n Neurologists have found a daily target of 3,000 to 5,000 steps is the minimum you need to reduce Alzheimer\u2019s risk. It\u2019s a pretty specific number and less than you might expect when 10,000 steps is a popular step goal.<\/p>\n Researchers came up with the range after analyzing step count data of 296 adults between 50 to 90 years old with elevated levels of amyloid-beta, a protein that builds up in an Alzheimer\u2019s brain. Afterward, Chhatwal and her team used PET imaging to scan each of their brains to measure baseline levels of amyloid-beta plaques and tau tangles (both hallmarks of Alzheimer’s disease). Every adult was given cognitive tests each year for an average of 9 years along with repeated brain images to track changes in tau.<\/p>\n Daily walking of 3,000 to 5,000 steps was linked to a 3-year delay in cognitive decline. And as a lot of wellness research has pointed to\u2014the more you walk, the better it is for your body. The brain is no exception.<\/p>\n For people who regularly walked 5,001 to 7,500 steps a day, cognitive decline was delayed by 7 years compared to people who walked less. The people who had the most rapid decline in cognition and daily functioning were people who live a sedentary lifestyle (walking fewer than 5,000 steps per day).<\/p>\n Shop Now<\/a><\/p>\n How Does Daily Walking Protect Against Alzheimer\u2019s?<\/p>\n There are a lot of ways that walking helps the brain, explains Vernon Williams, MD<\/a>, sports neurologist and founding director of the Center for Sports Neurology and Pain Medicine at Cedars-Sinai Orthopaedics. For example, regular physical activity like walking stimulates the release of endorphins, which are natural mood elevators with anti-inflammatory properties.<\/p>\n Exercise is also linked to promoting neuronal growth and greater blood flow to the brain, adds Nikhil Palekar, MD<\/a>, director of the Stony Brook Center of Excellence for Alzheimer’s Disease at Stony Brook Medicine. \u201cRegular walking also improves metabolic health, as it helps reduce weight, cholesterol<\/a>, and blood sugar levels, all of which are known risk factors for dementia in older age.”<\/p>\n The current study shows that walking also helps in another way: slowing down tau buildup. People who regularly walked and showed slower cognitive decline had tau proteins accumulate more slowly compared to sedentary adults.<\/p>\n \u201cWe want to empower people to protect their brain and cognitive health by keeping physically active,\u201d says Wai-Ying Wendy Yau, MD<\/a>, a cognitive neurologist in the Mass General Brigham department of neurology and lead study author. “Every step counts\u2014and even small increases in daily activities can build over time to create sustained changes in habit and health.\u201d Ultimately, they hope 3,000 to 5,000 steps is less daunting than tackling a 10,000 step count and will encourage people to start moving sooner.<\/p>\n Need Help Keeping Track of Your Steps?<\/p>\n Counting out and keeping track of thousands can be daunting, but there are all kinds of fitness trackers out there that will seemlessly integrate into your life. Below are a few of our favorites, but for even more options consult our Best Fitness Trackers Guide<\/a> and Best Smart Rings Guide<\/a>.<\/p>\n COROS PACE 3 $99.00 at coros.com<\/a><\/p>\n Ring 4 $349.00 at amazon.com<\/a><\/p>\n Watch Ultra 3![\"\"](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2025\/11\/762c3d28a9cfe223390a44e3909d7c51.jpeg\"\/)
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