Walking daily may protect your brain from Alzheimer’s, reveals 10-year study

A new study shows that daily walking lowers the risk of cognitive decline, especially for those genetically predisposed to neurological condition Alzheimer's.

If you’ve been looking for a reason to lace up your shoes and hit the pavement, a recent long-term study may be the motivation you need. Walking daily has been linked to a reduced risk of cognitive decline, especially for those with a genetic predisposition to Alzheimer’s disease.

The effects of walking extend beyond mere physical exercise; they also have a positive impact on brain health (Unsplash)

By Tavishi Dogra

Tavishi Dogra is a Deputy Chief Content Producer, Health & Wellness, at Hindustan Times. She has over 9 years of experience writing about fitness, nutrition, and mental well-being, translating medical research and expert insights into practical advice readers can trust.

Career journey and experience
Tavishi began her health journalism journey in 2017, and has since reported for RSTV, Financial Express, Jagran, HT Media Labs and Zee. She joined Hindustan Times to simplify wellness subjects by cutting through jargon.

From decoding health trends and interviewing doctors to testing fitness routines herself, Tavishi always approaches content with one filter: “Will this help someone make a better decision today?”

Subject expertise
With 9+ years tracking India’s health conversations, Tavishi knows the gap between clinical advice and daily life. She knows fads from fundamentals and curates science-backed, expert-recommended solutions.

In fitness, she breaks down bodyweight training, recovery, and posture fixes for desk-bound readers. In nutrition, she translates guidelines into affordable, desi meal tweaks. In mental well-being, she focuses on stigma-free, actionable tools — all backed by research, expert input, and lived context.

Education and professional background
Tavishi holds a Master’s degree in Journalism and Mass Communication and began her career reporting on public affairs for broadcast. Those early years in policy and TV shaped how she writes today: fast, factual, and human-first.

Editorial Philosophy
I write with one single goal: To simplify health in a world full of noise by finding what’s actually doable, safe, and evidence-based for my readers. I test claims against research and user experiences. When all else fails, I speak to the expert who sees 50 patients a day, not the one with the most followers.

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The findings are based on a comprehensive study published in the journal JAMA and presented at the Alzheimer’s Association International Conference, which tracked nearly 3,000 participants aged 70 to 79 over the years. Researchers noted their daily walking habits and found that maintaining or increasing these habits led to improved processing speed and executive function, key aspects of cognitive health.

Dr Cindy Barha, the study's lead author and an assistant professor at the University of Calgary, emphasised the importance of combating sedentary behaviour. She suggests incorporating short walking sessions throughout the day to break up long periods of sitting.

What is Alzheimer’s disease?

Alzheimer’s disease is a complex disorder that represents a severe form of dementia. It is characterised by the accumulation of harmful plaques in the brain, which disrupt communication between nerve cells and eventually lead to their death.

As nerve cells deteriorate, individuals may encounter:

• Memory loss: Difficulty recalling recent events or personal experiences.
• Confusion: Disorientation, especially in familiar environments.
• Personality changes: Noticeable shifts in behaviour or mood.

Unfortunately, there is currently no cure for Alzheimer’s, making prevention strategies increasingly important.

What is the role of genetics in Alzheimer's disease?

Genetic factors play a significant role in one’s likelihood of developing Alzheimer’s. "Notably, a gene variant known as APOE4 can make it more challenging for the brain to remove the plaques associated with the disease. Approximately 15% to 25% of the population carries this variant, which can only be identified through genetic testing," neurologist Dr Neha Kapoor tells Health Shots.

How does Alzheimer's affect the mind and body?

While the study didn’t prescribe a specific walking routine, Dr Barha proposed that breaking up periods of inactivity with multiple short walks throughout the day can greatly benefit cognitive health.

Walking recommendations

• Frequency: Aim for multiple short walking sessions throughout the day.
• Consistency: Maintain a steady walking habit from year to year.
• Goal: A previous study published in JAMA Neurology suggested that walking approximately 3,800 steps per day can reduce the risk of dementia by 25%.

The effects of walking extend beyond mere physical exercise. They also have a positive impact on brain health. Here are a couple of theories explaining how regular physical activity may promote cognitive function:

• Increased BDNF production: Exercise boosts the production of brain-derived neurotrophic factor (BDNF), a protein crucial for neuronal growth and connectivity. Dr Barha explains that muscular activity seems to release proteins that travel to the brain, enhancing BDNF levels.
• Reduction in neuroinflammation: “Physical activity may also mitigate neuroinflammation, a common issue in Alzheimer’s patients. The brain dispatches immune cells called microglia to clear away plaque, but chronic inflammation can lead them to attack healthy cells as well. Regular exercise can improve the functioning of these microglia,” shares Dr Kapoor.

Every step truly counts. Dr Christiane Wrann, another expert associated with the study, highlighted that it’s never too late to begin an exercise routine. Whether you’re a seasoned walker or a newcomer, the key takeaway is to find an activity you enjoy and stick to it.

Tips for getting started:

• Start small: If you’re not accustomed to walking, begin with a short daily goal and gradually increase the distance over time.
• Mix it up: Choose different routes or walk with a friend to keep things fresh and enjoyable.
• Stay consistent: Incorporate walking into your daily routine by trying it during breaks, after meals, or simply by taking a walk in the park.