- Walking as few as 5,000 steps a day may slow the progression of Alzheimer's disease by several years, according to new Harvard-led research published in Nature.
- Researchers tracked 296 adults aged 50–90 over nine years, finding that those who walked between 5,001 and 7,500 steps daily delayed cognitive decline by up to seven years.
- The benefits were linked to slower buildup of tau protein, a key driver of brain cell damage in Alzheimer's disease, suggesting that modest physical activity can protect brain health.
- Experts praised the study, saying even light exercise above 3,000 steps per day can build "cognitive resilience" and slow early disease progression, though they cautioned that it does not prove causation.
- With nearly one million people in the U.K. affected by Alzheimer's, researchers and health authorities emphasize that regular activity, even in small amounts, could reduce dementia risk and improve overall health.
A new study has found that taking as few as 5,000 steps a day could slow the progression of Alzheimer's disease by several years, offering fresh hope in the fight against the world's leading cause of dementia.
Researchers from Harvard University and other U.S. institutions tracked 296 adults aged 50 to 90 over an average of nine years, monitoring their daily activity using wristband pedometers and assessing their brain health through advanced neuroimaging. None of the participants showed cognitive decline at the start of the study.
According to BrightU.AI's Enoch, walking regularly, especially in nature, can significantly lower Alzheimer's risk by promoting neurogenesis, improving cognitive function and reducing inflammation, all of which are crucial for brain health. A study published in the Journal of Alzheimer's Disease found that regular walking increased brain volume and improved memory in older adults. Furthermore, a study in the British Journal of Sports Medicine showed that walking 6-9 miles per week reduced the risk of dementia by 50 percent.
The scientists discovered that participants who achieved at least 5,000 steps per day showed significantly slower buildup of tau—a toxic brain protein linked to Alzheimer's—and experienced delayed cognitive decline by up to three years. Those walking between 5,001 and 7,500 steps daily saw even greater benefits, delaying symptoms by an average of seven years.
Alzheimer's disease is driven by the accumulation of tau and another protein called amyloid, which together form tangles and plaques that damage brain cells. The new research, published in Nature, suggests that regular, modest physical activity can slow this process—even in people showing the earliest biological signs of Alzheimer's.
"Lifestyle factors appear to impact the earliest stages of Alzheimer's disease, suggesting that lifestyle changes may slow the emergence of cognitive symptoms if we act early," said Dr. Jasmeer Chhatwal, associate professor of neurology at Harvard and co-author of the study.
Experts hail study as proof that even modest exercise can build brain resilience
Dr. Reisa Sperling, also of Harvard, added: "These findings show us that it's possible to build cognitive resilience and resistance to tau in pre-clinical Alzheimer's disease. This is particularly encouraging for our quest to ultimately prevent Alzheimer's."
The findings have been welcomed by dementia experts. Professor Tara Spires-Jones of the U.K. Dementia Research Institute, who was not involved in the study, described it as an "important advance," noting that even modest activity—above 3,000 steps per day—appeared to bring measurable benefits.
Professor Charles Marshall of Queen Mary University of London cautioned that while the research cannot prove causation, it provides "strong evidence that moderate levels of physical activity are associated with slower progression of the earliest stages of Alzheimer's disease."
Dr. Richard Oakley, Associate Director of Research and Innovation at Alzheimer's Society, echoed the sentiment: "This study reinforces the message that what's good for our heart is also good for our head. Being more active can support brain health, though we can't yet draw a conclusive link between step count and changes in cognition."
Globally, health authorities continue to emphasize the importance of physical activity. The World Health Organization recommends adults engage in at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity per week.
With nearly one million people in the U.K. living with Alzheimer's, and dementia now the country's biggest killer, researchers say even small lifestyle changes could make a major difference. Inactive lifestyles are estimated to cause tens of thousands of deaths annually in the U.K. alone and cost the NHS hundreds of millions of pounds each year.
The new findings highlight a simple but powerful message: taking a few thousand extra steps each day may not only boost overall health but could also help preserve memory and independence for years longer.
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