Skip to main content
  1. Home
  2. Health & Fitness
  3. News

Does walking and moving more protect your brain and your memory? New study

We shouldn't underestimate the potent power of movement

By
man walking by water
Guihankenne / Pexels

I always have more brain power after a solid workout. I’ve covered countless studies on the benefits of movement and exercise for your brain and cognitive functioning. For example, one study showed that exercise is beneficial for brain health, and being more active was associated with different aspartate levels. Aspartate has been linked to brain health, dementia risk, and energy metabolism. This research underscores that fitness really does prompt molecular changes in your blood that benefit your body and brain.

Fitness protects your brain

man working on laptop thinking
Olly Man / Pexels

As researchers point out, “physical inactivity is a recognized modifiable risk factor for Alzheimer’s disease.” In a study published in the journal Nature Medicine involving 296 older adults, researchers tracked daily step counts with pedometers and explored how physical activity impacts the risk of Alzheimer’s disease. Does being more active help slow down the biological changes in the brain associated with this condition? While their mental health was fine, the participants were at risk for Alzheimer’s. Participants also completed memory and thinking tests over the years and underwent brain scans to detect the two main Alzheimer’s proteins, amyloid and tau.

The research results

older man working out running jogging walking
Barbara Olsen / Pexels

The researchers highlighted “an association between higher physical activity and slower cognitive and functional decline in individuals with elevated baseline amyloid.” The study results showed that:

  • Walking extra steps and being more physically active didn’t reduce amyloid, but it did slow the buildup of tau. Tau is strongly linked to memory loss in mounting research, so walking more is protective for your memory and brain power in general. Tau is strongly associated with cognitive decline.
  • Those who moved more experienced a slower decline in their thinking and memory tests and had better daily functioning. Individuals who were more physically active and walked more steps had fewer detrimental changes in their brains over time.

7,500 daily steps is the sweet spot

man stretching and exercising by ocean on beach
Ketut Subiyanto / Pexels

The benefits continued to increase as step count increased, that is, until they leveled off at around 5,001 to 7,500 steps per day. Despite the highly popularized 10,000 daily steps, this research shows that 5,001 to 7,500 is the sweet spot for helping to preserve and protect your brain power and slowing cognitive decline.

Concluding thoughts

man walking exercising outside on running track jogging
Shvetsa / Pexels

Being more physically active and walking at least 5,001 to 7,500 steps a day can slow the changes of Alzheimer’s and cognitive decline. Protecting your brain and memory means getting those muscles moving more. Excuse me while I take a walk.

Steph Green
Steph Green
Steph Green (Steph Zee) is a singer-songwriter and professional writer with over 12 years of experience in healthcare and…
Topics
From wheelchair to walking: The power of mindset, movement, and never giving up
Sometimes it's the hardest roads that lead us to a deeper sense of purpose
Steph Zee Christmas Secret Music Video Steph Green

I never expected I'd have to learn how to walk again. That journey took me from writing for doctors and magazines to spending thousands of hours researching health and autoimmune disease. When we have excellent health, many of us don’t give it much thought until those sneaky symptoms start to show, and one day it all comes crashing down. Now, our health becomes one of the most important priorities. When we feel good, we can be more productive and chase our dreams. When our health declines and we don’t feel so good, one of our biggest dreams is just to feel better. 

I became a health writer 12 years ago, shortly after graduating with my creative writing degree and getting a diagnosis of the autoimmune bone condition, ankylosing spondylitis. In an effort to improve my health, stay mobile, and help prevent my bones from calcifying and fusing, I spent thousands of hours studying everything from nutrition and naturopathy to conventional medicine and holistic healing. I heard this somewhere, so I can’t take credit, but I like to say I went to “save my ass university”, because pain and illness are some of the biggest motivators.

Read more
I tried Magic Mind for a month and here is what happened to my productivity
Does Magic Mind really help with your productivity or is it just another buzz.
Furniture, Business Card, Paper

I am proudly an all-brown beverage man. I say it often: I am coffee in the morning, bourbon in the evening, and Pepsi/Coke in between. I know what you're thinking: What about water? Well, all of those are mostly water. And who wants to drink the same thing they bathe in? That sounds gross. All jokes aside, the coffee addiction is real, and I am not alone. Who thinks they can truly conquer a day without a hard shot of caffeine? I would get it in an IV if it were feasible to do on the subway instead of a cup to go. But that doesn't have to be the only way you develop your productivity. Instead, you can look to the more natural and healthy methods to maintain and increase your effectiveness. I got my hands on some Magic Mind recently, one of the many different products that claim to elevate brain health, increase mental performance, and, of course, replace the coffee without losing the energy boost. But does it work?

The scientific hoolah

Read more
NOBULL debuts new colorways for daily running shoe, Journey 2
Four new colorways just dropped for NOBULL's best-selling Journey 2 sneaker
NOBULL

NOBULL's Journey 2 sneaker is one of my favorite go-to sneakers for the gym (and my husband's, too). There's really something to be said about a sneaker that adds comfort, style, and durability to your gym outfit. I've been wearing these weekly for awhile now -- but now NOBULL has dropped even more fun colors in the same comfortable show. Just in time for the summer, NOBULL just dropped four new colorways in the Journey 2, including Classic White Cayenne, Classic White Signal Pink, Lunar Mineral White, and Blue Haze. These fun, vibrant colors add a touch of color to every gym outfit.

With a plate-less design, Journey 2 delivers a naturally smooth, cushioned ride. A multi-surface outsole provides reliable grip across varied terrain, while NOBULL’s unique stability chassis keeps your foot locked in through every stride and transition, so you can move freely wherever the miles take you. While I'm not usually one to make a statement with my athletic footwear, I have to admit I'm pretty excited about the drop of these new colors. The four new colors join the line up that still includes the classic colors, such as Classic White, Jet Black, and Molten.

Read more