Walking to Reduce Cognitive Decline

In a time where it can feel like complex biohacking and using the latest high-tech gadgets are the only ways to promote better brain health, walking stands out as a cost-effective and low-risk way to prevent and improve cognitive decline for many.

Studies have shown that older adults who completed a brisk 40-minute walk three times a week increased the size of their hippocampus by 2% after 1 year.

The hippocampus is the region of the brain involved with converting short to long term memory as well as organizing and storing information in the brain, making it accessible for retrieval later. This finding shows that age-related shrinking of the brain, a hallmark of cognitive decline, can be reversed. Another study showed that older adults who frequently engaged in leisure walking were less likely to develop Alzheimer’s disease and other dementias.

Benefits of walking include:

• Increased blood flow: walking increases cerebral blood flow which delivers more oxygen and vital nutrients to the brain. 
• Enhanced neuroprotection and connectivity: imaging studies have shown that walking can increase the neuronal connections in the brain as well as the volume of the cortex and key regions.
• Increased production of BDNF: Brain Derived Neurotrophic Factor has been described as “miracle grow for the brain.” It is protein in the brain that helps neurons grow and function. 
• Reduction in stress hormones and increase in endorphins: walking can lower cortisol and boost neurotransmitters associated with positive mood benefitting both stress levels and mental health. 
• Improved metabolic markers: walking has been shown to benefit cholesterol, LDL, HDL and associated cardiovascular risk markers. It can also help improve blood sugar dysregulation and lower insulin resistance. 

So how much walking needs to be done to achieve these benefits?

Various studies have shown approximately 8,900 to 10,000 steps (about 4.5-5 miles) daily while others indicate that consistent daily walking for a minimum of 20 minutes also supports better brain health.

Either way, the research shows that a low-risk, cost-effective, widely accessible activity like walking protects the brain from cognitive decline.

Tips for increasing steps and optimizing your walk even more:

• When safe, get outside. Being in nature is great for lowering stress and improving mental health.
• Walk with a friend. Being social and carrying a conversation while walking enhances cognitive connectivity. Work together and ask trivia questions, play “I Spy” games or simply reminisce.
• Wear a weighted vest for additional muscle and bone building support.
• Play your own cognitive games. Count down from 100 by 7’s, go through the alphabet naming every animal or fruit or vegetable you can think of using each consecutive letter, name every state/country you’ve ever visited.
• Use a walking pad at work or home to increase steps while accomplishing tasks or utilize a treadmill for walks when you can’t get outside.
• Park in the farthest spot from the entrance in a parking lot.
• When shopping, complete an extra lap around the perimeter or weave up and down aisles.
• Use stairs instead of the elevator when possible.
• Take scheduled breaks throughout the day to walk around for a few minutes. 

Source: 

https://www.pnas.org/doi/full/10.1073/pnas.1015950108

https://pmc.ncbi.nlm.nih.gov/articles/PMC9265613/