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Lace Up Those Walking Shoes: Daily Steps Could Ward Off Cognitive Decline
A new study suggests that a daily walk could be a key factor in maintaining cognitive health, particularly for individuals genetically predisposed to Alzheimer’s disease. Presented at the Alzheimer’s Association International Conference, the research followed nearly 3,000 participants in their 70s and 80s for a decade. Those who maintained or increased their walking habits showed improvements in processing speed and executive function.
The study, which is yet to be peer-reviewed, found the benefits of walking were especially pronounced in individuals with a genetic predisposition for Alzheimer’s. Dr. Cindy Barha, the senior study author and an assistant professor at the University of Calgary, highlighted the tendency for physical activity to decrease with age, emphasizing the importance of incorporating short walks throughout the day to break up sedentary periods.
Alzheimer’s disease, a severe form of dementia, is linked to the accumulation of harmful plaques in the brain, disrupting communication between nerve cells. This process can lead to memory loss, confusion, personality changes, and ultimately, physical decline.
While there’s currently no cure, genetics, particularly the APOE gene, are known to play a significant role. The APOE4 variant makes it harder for the brain to clear these plaques, increasing the risk of cognitive decline.
While the study didn’t prescribe a specific walking regimen, Dr. Barha recommends incorporating multiple short walks daily and maintaining consistent walking habits over time.
Further research is needed to determine the optimal number of steps, especially for different demographics. A 2022 study showed that even 3,800 steps a day could reduce dementia risk by 25%.
Several theories exist to explain the connection between walking and brain health. Exercise increases the production of brain-derived neurotrophic factor (BDNF), a protein that supports brain cell growth and connection formation.
Another theory suggests exercise reduces neuroinflammation, a common symptom in Alzheimer’s. Chronic inflammation can cause immune cells to attack healthy brain cells, but exercise may help regulate this process.
Surprisingly, the study found the greatest benefit among participants with the APOE4 gene. Researchers theorize that these individuals, potentially already experiencing some cognitive decline, had more room for improvement. It’s also possible the study motivated them to walk more.
Dr. Christiane Wrann, an associate professor at Massachusetts General Hospital and Harvard Medical School, emphasized the study’s message: it’s never too late to start exercising. Every step counts, and finding a sustainable and enjoyable exercise routine is key.