Alzheimer’s decline could be dramatically slowed by a simple daily habit, study finds
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Even short walks could slow brain changes that lead to Alzheimer’s, a new study shows. In fact, the results point to a very specific window in which profits peak.
Researchers at Mass General Brigham followed nearly 300 older adults ages 50 to 90 who showed no signs of dementia when the study began.
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. Elevated levels of these proteins may indicate 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 elevated levels of amyloid, as that group faces a higher risk of developing Alzheimer’s.
A new study finds that even short walks could slow brain changes that lead to Alzheimer’s. (iStock)
People at highest risk who walked only 3,000 to 5,000 steps per day, or about a mile and a half to two miles, experienced a delay in cognitive decline of about three years compared to less active participants, according to a news release.
Those who averaged between 5,000 and 7,500 steps a day saw an even greater benefit, delaying cognitive decline by about seven years.
The study, which was 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 a slower buildup of tau protein in the brain, suggesting that physical activity may directly influence one of the most damaging processes of the disease.
For starters, people who had low levels of amyloid didn’t show much difference in cognitive outcomes based on how much they walked; 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 a day can significantly delay cognitive decline. (iStock)
In contrast to the much-cited goal of 10,000 steps per day, the benefits in this study seemed to plateau at around 7,500 steps.
For older adults, simply going from very low activity to a few thousand steps daily appears to make a significant difference over time.
“Lifestyle factors appear to affect the early stages of Alzheimer’s disease, suggesting that lifestyle changes can delay the onset of cognitive symptoms if we act early.”
“This sheds light on why some people who appear to be on the trajectory of Alzheimer’s disease do not get worse as quickly as others,” senior author Jasmeer Chhatwal, M.D., Ph.D., of the Department of Neurology at Mass General Brigham, said in the release.
“Lifestyle factors appear to affect the early stages of Alzheimer’s disease, suggesting that lifestyle changes can delay the onset of cognitive symptoms if we act early.”
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Because this study is observational, it only found strong associations, but it cannot prove that walking directly caused the slower decline, according to the researchers.
People who walk more could also have other healthy habits, such as a better diet or social participation, that contribute to the result.
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The participants were also mostly made up of healthy, educated volunteers who were willing to undergo brain scans, so the results may not apply to everyone.
Walking may support brain health, but researchers warn that other factors such as diet, fitness and social connection may also play a role. (iStock)
Courtney Kloske, Ph.D., director of scientific engagement at the Alzheimer’s Association in Chicago, told News Digital that this 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 component of a broader range of lifestyle factors that appeared to produce significant cognitive benefits.
“We still don’t know how much each of the individual components costs. [such as healthy nutrition, physical exercise, cognitive and social engagement] may have specifically contributed,” he added.
“Even small increases in daily activities can add up over time to create sustained changes in habits and health.”
For older adults, the National Institute on Aging recommends some tips for safely implementing a walking regimen.
- Plan ahead and stay connected. Let someone know where you’re going and when you’ll be back.
- 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 paths, facing oncoming traffic. Cross at crosswalks 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 Department of Neurology at Mass General Brigham, said in the release.
“Every step counts, and even small increases in daily activities can add up over time to create sustained changes in habits and health.”
Khloe Quill is a lifestyle production assistant at News Digital. She and the lifestyle team cover a range of topics including food and drink, travel and health.