A new study reports that walking more steps each day may slow memory decline in older adults who already show biological signs of early Alzheimer’s disease.
Researchers from Massachusetts General Hospital in Boston found that people who walked between 3,000 and 7,500 steps daily experienced a slower buildup of tau proteins in the brain. Tau tangles are closely tied to memory loss and cell death.
“Physical activity may help delay cognitive decline in people with early Alzheimer’s,” said lead author Dr. Wai-Ying Wendy Yau, a neurologist and memory disorders specialist at Massachusetts General Hospital.
According to the study, participants walking 3,000 to 5,000 steps per day delayed cognitive decline by about three years. Those who walked 5,000 to 7,500 steps delayed it by nearly seven years.
The findings were published in Nature Medicine and included 296 adults aged 50 to 90. Researchers tracked participants for up to 14 years using pedometers, annual memory tests, and PET brain scans that measured beta amyloid and tau proteins.
“The strength of this research is its use of brain scans alongside long-term cognitive assessments,” said Professor Masud Husain of Oxford University’s Department of Neurology, who was not part of the study.
While walking appeared to slow tau buildup, the study found no similar effect on beta amyloid, which tends to accumulate earlier in Alzheimer’s progression.
“For a given amount of amyloid in the brain, higher daily step counts were linked to slower tau buildup and slower cognitive decline,” said Yau, who also teaches at Harvard Medical School.
Experts caution that walking alone may not be enough for everyone. Dr. Richard Isaacson, director of research at Florida’s Institute for Neurodegenerative Diseases, said that people with excess body fat, high blood pressure, or prediabetes may need a broader lifestyle plan.
“Walking a fixed number of steps is not a magic number,” Isaacson said. “Each person needs a tailored plan that supports overall heart and brain health.”
Still, most experts agree that regular movement benefits both the brain and the body. Walking for at least 60 minutes daily supports circulation, reduces stress, and improves mental clarity.
Though the study cannot prove cause and effect, it reinforces a growing body of evidence: what benefits the heart also protects the brain. Regular exercise, restful sleep, a plant-based diet, and reduced stress all contribute to long-term brain resilience.
Animal studies have shown similar results. “Mice that exercise on running wheels have about 50% less amyloid in their brains,” Isaacson noted. “I believe steady physical activity helps prevent protein buildup and preserves cognitive function.”
#AlzheimersResearch #BrainHealth #WalkingBenefits #CognitiveWellness #HealthyAging