Walking May Lower Alzheimer’s Risk, Says 10-Year Research Study

Daily Walks May Protect Your Brain from Alzheimer’s, Especially If You’re Genetically at Risk

Introduction:

- As we age, concerns about memory loss and cognitive decline become more common — especially with Alzheimer’s disease affecting millions worldwide. While there’s currently no cure for this devastating condition, new research offers a hopeful and simple strategy to protect brain health: walking. A decade-long study reveals that daily walking may significantly reduce the risk of cognitive decline, particularly in people who carry a genetic risk for Alzheimer’s. These findings highlight how small lifestyle habits, like staying physically active, can have a powerful impact on our brain’s long-term well-being.

- If you’re looking for a new reason to get moving each day, research just gave you a good one.

- A recent study suggests that walking regularly may help lower the chances of cognitive decline, especially for people who have a genetic risk for Alzheimer’s disease.

- The study followed nearly 3,000 older adults, aged 70 to 79, over a period of ten years. Participants reported how often they walked each day. Those who kept up or increased their walking routines showed better mental processing and decision-making skills over time. The findings will be presented at the annual Alzheimer’s Association International Conference.

- According to the researchers, the positive effects of walking were most noticeable in people who carry genes that increase the risk of Alzheimer’s. The study is still a preprint, meaning it hasn’t yet been reviewed by other scientists or published in a journal.

- “We know that as people age, they tend to move less and sit more,” said Dr. Cindy Barha, lead author and a kinesiology professor at the University of Calgary. “That’s why we recommend breaking up long periods of sitting with short walks.” 

How Alzheimer’s Affects the Brain

- Alzheimer’s is a serious brain condition marked by a gradual loss of memory, personality changes, and physical decline. It’s believed to be caused by the buildup of plaques in the brain that interfere with nerve cell communication and eventually kill the cells.

- Genetics play a big role. A gene known as APOE is involved in how the body processes fat and clears plaque. One form, APOE4, is linked to a higher risk of Alzheimer’s and is found in about 15% to 25% of the population. Genetic testing is the only way to know if you carry this gene. 

Why Walking Might Help

- Although the study didn’t use a strict walking program, Barha recommends walking regularly throughout the day and staying consistent over the years. “We still don’t know exactly how many steps are needed,” she said, “but walking more is definitely better.”

- Past research backs this up. A 2022 study found that people who walked about 3,800 steps per day — regardless of speed — had a 25% lower risk of dementia. 

Why does walking help? Scientists think there may be several reasons.

- One is that exercise helps the body make more of a brain-nourishing protein called BDNF (brain-derived neurotrophic factor). “BDNF works like fertilizer for your brain — helping it grow new cells and strengthen connections,” Barha explained. Muscles may release proteins during exercise that trigger this process in the brain.

- Another theory is that physical activity lowers neuroinflammation, which is common in people with Alzheimer’s. Normally, the brain sends immune cells called microglia to fight plaque, but chronic inflammation can make these cells attack healthy brain tissue too.

- “Exercise helps microglia work the way they’re supposed to,” said Dr. Christiane Wrann from Harvard Medical School. 

Exercise May Help the Most at Higher Risk

- Interestingly, the study found that walking had the biggest benefit for people with the APOE4 gene. Barha believes this might be because those individuals had already started to experience cognitive decline, giving them more opportunity to improve.

- It’s also possible that knowing they were part of a study encouraged APOE4 carriers to walk more often, helping to slow down their mental decline.

- “This study really shows that it’s never too late to start moving,” said Dr. Wrann. “Every step makes a difference, and the best kind of exercise is the one you’ll stick with.” 

Conclusion:

- This new research reinforces a powerful message: staying physically active—especially through something as simple as walking—can play a key role in protecting brain health, even in those genetically predisposed to Alzheimer’s disease. While more studies are needed to pinpoint exactly how much walking is ideal, the evidence is clear that regular movement benefits the mind as well as the body. Whether you're young or older, genetically at risk or not, it's never too late to take steps—literally—toward a healthier brain.