Walking 3,000 steps a day may delay Alzheimer’s

Taking a few thousand steps daily could significantly slow the progression of Alzheimer’s disease in people at high risk (Harvard Medical School).  Alzheimer’s disease is the most common form of dementia, affecting millions worldwide. It gradually erodes memory, thinking, and communication skills, profoundly impacting daily life for patients and their families. While there is currently no cure, research continues to explore ways to slow its progression and preserve cognitive function.

Researchers at Harvard Medical School analysed data from nearly 300 adults aged 50 to 90 who initially showed no cognitive impairments. Participants tracked their daily step counts for a week, underwent brain scans, and completed annual cognitive assessments over an average of nine years.

Walking as medicine

The findings were striking people who walked 3,000 to 5,000 steps per day experienced a three-year delay in cognitive decline compared with sedentary individuals. Those walking 5,000 to 7,500 steps per day saw the benefit extend up to seven years. Even minimal activity, roughly 30 minutes of walking, was associated with better brain health over time.

Physical activity appeared to reduce the buildup of tau proteins, which form tangles in the brain and are a hallmark of Alzheimer’s progression. Less tau accumulation correlated with preserved cognitive function, suggesting that walking may directly influence the disease’s underlying biology.

Implications for high-risk individuals

While no cure for Alzheimer’s exists, the new findings offer hope: lifestyle changes like regular walking could delay the onset of symptoms and improve quality of life for patients and their families. “Even people with a high genetic risk can influence how their brains age,” says study lead author Jasmeer Chhatwal. “Every little bit counts.”

The research underscores a simple yet powerful message: You do not need to run marathons to protect your brain. Starting with as few as 3,000 steps a day may make a measurable difference in delaying Alzheimer’s, offering a practical, achievable way to support long-term cognitive health.