Modest Walking May Delay Alzheimer’s Progression, Study Finds

Even small amounts of daily walking could significantly slow down brain changes that lead to Alzheimer’s disease, according to groundbreaking new research from Mass General Brigham. The nine-year study reveals a specific range of daily steps that appears to provide optimal protection for those at risk.

Researchers followed nearly 300 older adults between ages 50 and 90 who showed no signs of dementia at the study’s outset. Throughout the research period, participants’ daily step counts were tracked while brain scans measured levels of amyloid-beta and tau, two key proteins strongly linked to Alzheimer’s disease. These proteins can accumulate in the brain years before memory problems become apparent.

The findings were particularly significant for participants who already had elevated amyloid levels—those facing higher Alzheimer’s risk. People in this higher-risk group who walked just 3,000 to 5,000 steps daily (approximately 1.5 to 2 miles) experienced a delay in cognitive decline of about three years compared to less active participants.

Even more striking, those averaging between 5,000 and 7,500 steps daily saw cognitive decline delayed by approximately seven years. The research, partially funded by the National Institutes of Health and published in the journal Nature Medicine, challenges the popular notion that 10,000 daily steps are necessary for health benefits.

“This sheds light on why some people who appear to be on an Alzheimer’s disease trajectory don’t decline as quickly as others,” explained senior author Jasmeer Chhatwal, M.D., Ph.D., of the Mass General Brigham Department of Neurology. “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.”

The study also found that increased physical activity was associated with slower accumulation of tau protein in the brain. This suggests walking may directly interfere with one of the most damaging processes in Alzheimer’s progression.

Interestingly, the protective effects of walking were most pronounced in people already showing early Alzheimer’s-related brain changes. Participants with low amyloid levels at the beginning of the study didn’t demonstrate significant cognitive differences based on their activity levels.

The research team notes important limitations to their findings. Because this was an observational study, it established strong associations but cannot prove that walking directly caused the slower decline. People who walk more might also engage in other healthy behaviors—like better nutrition or more social interaction—that contribute to brain health.

Additionally, study participants were primarily healthy, educated volunteers willing to undergo brain scans, so results may not apply universally across all populations.

Courtney Kloske, Ph.D., director of scientific engagement at the Alzheimer’s Association in Chicago, who wasn’t involved in the study, called it “very well-conducted” with “intriguing results.” She noted that recent research suggests modest exercise is just one component of a broader lifestyle approach that benefits cognitive health.

“We don’t yet know how much each of the individual components [such as healthy nutrition, physical exercise, cognitive and social engagement] may have specifically contributed,” Kloske added.

For older adults looking to implement a walking routine, the National Institute on Aging recommends several safety measures: planning routes and letting someone know your schedule, carrying identification and emergency contact information, wearing appropriate footwear, choosing well-lit areas, and using crosswalks.

“We want to empower people to protect their brain and cognitive health by keeping physically active,” said first-author Wai-Ying Wendy Yau, M.D., a cognitive neurologist with Mass General Brigham. “Every step counts—and even small increases in daily activities can build over time to create sustained changes in habit and health.”

As Alzheimer’s disease continues affecting millions worldwide, this research offers encouraging evidence that simple, accessible physical activity might provide meaningful protection for those at risk, particularly when started early in the disease process.