Walking This Many Steps a Day Could Help Lower Your Risk of Alzheimers—It’s Less Than You Think

Walking just 3,000 steps a day could slow cognitive decline, according to a new study.Researchers discovered even more brain benefits with higher step counts. The findings make a case for exercising for brain health.You've probably heard by now that exercising regularly is good for your brain and may even help lower your risk of Alzheimer's disease. But new research suggests that you don't have to kill yourself at the gym to harness these perks.The study, which was published in Nature Medicine last year but is making the rounds now, found that taking just 3,000 steps a day is linked to significantly lower rates of cognitive decline, along with fewer markers of Alzheimer's disease.It's worth pointing out that 3,000 steps isn't a ton (we're talking about walking about 1.5 miles in a day). That makes this a very doable goal to aim for. But how accurate is this, and what does it suggest about the 10,000-step goal everyone throws around? Neurologists weigh in.Meet the experts: Clifford Segil, DO, a neurologist at Providence Saint John's Health Center; Nikhil Satchidanand, PhD, a research assistant professor of medicine in the Jacobs School of Medicine and Biomedical Sciences at the University at Buffalo; Liron Sinvani, MD, director of research and innovation for the Institute for Healthy Aging at Northwell Health and the Feinstein Institutes for Medical Research; Anna Hohler, MD, regional director of Neurology for Westchester, Northwell Health, and chair of Neurology for Northern Westchester and Phelps hospitals; and Shannel Elhelou, PsyD, a neuropsychologist and founder of Brain Centric Neuropsychology in Westlake Village, California.What did the study find?For the observational study, researchers analyzed data from 296 people between the ages of 50 and 90 who participated in the Harvard Aging Brain Study, a long-running study that tracks brain changes in older adults. None of the participants had dementia or signs of cognitive decline at the start of the study.Participants wore waistband pedometers to track their physical activity and underwent PET brain scans to measure the amount of amyloid-beta plaques and tau tangles (both are hallmarks of Alzheimer’s disease). Participants also underwent cognitive assessment about 9.3 years later.The researchers found that people who had higher step counts also had lower rates of cognitive decline. Higher step counts were also linked with a slower buildup of tau. Not only that, but walking 3,000 to 5,000 steps daily seemed to slow progression of Alzheimer's disease in people who were at a higher risk of developing it.Specifically, those considered high risk for Alzheimer's disease who walked 3,000 to 5,000 steps a day had a three-year delay in developing cognitive decline. People who walked 5,000 to 7,500 steps daily saw a seven-year delay in their cognitive decline.Those who were more sedentary saw a buildup of tau proteins in the brain, along with faster rates of decline in their cognition and daily functioning.Why might 3,000 steps a day help?There are probably a few things behind this, according to neurologists. A big one is that physical activity is simply good for the brain. "It improves blood flow, supports cardiovascular and metabolic health, reduces systemic inflammation, and may help protect brain cells from aging-related damage," says Nikhil Satchidanand, PhD, research assistant professor of medicine in the Jacobs School of Medicine and Biomedical Sciences at the University at Buffalo.Working out also helps stimulate the release of protective molecules like irisin and brain-derived neurotrophic factor (BDNF), which support the health and connectivity of brain cells, says Liron Sinvani, MD, director of research and innovation for the Institute for Healthy Aging at Northwell Health and the Feinstein Institutes for Medical Research. "Exercise also improves cardiovascular fitness, and what is good for the heart is good for the brain," she adds. Daily walks can support your cardiovascular system and may lower the risk of vascular or multi-infarct dementia, according to Clifford Segil, DO, a neurologist at Providence Saint John's Health Center.What do experts think of this news?Neurologists applaud how approachable the findings are. "Importantly, 3,000 steps is an achievable goal for many people, making regular physical activity more sustainable over time," says Anna Hohler, MD, regional director of Neurology for Westchester, Northwell Health, and chair of Neurology for Northern Westchester and Phelps hospitals. "Consistent movement, even at lower levels, appears to contribute to better cognitive resilience and may help reduce the risk of developing Alzheimer's disease."But Dr. Satchidanand says that "there's nothing magical" about 3,000 steps. "The brain doesn't suddenly start benefiting from physical activity when someone reaches a particular number of daily steps," he says. "The relationship between physical activity and health exists along a continuum."Step count also only reveals one dimension of a person's physical activity, Dr. Satchidanand says. "They don't tell us much about walking intensity, cardiovascular fitness, strength training, or other forms of movement that may also influence brain health," he says.Dr. Satchidanand says it's also important to consider that people who develop Alzheimer's disease may move less, which could also influence findings. "Early Alzheimer's-related changes in the brain could themselves lead people to become less physically active, even before noticeable cognitive symptoms develop," he points out.Where did 10,000 steps come from?The idea that you only need to log 3,000 steps a day to slow down cognitive decline is definitely appealing—and far less than the 10,000-step milestone that gets thrown around a lot. So where does that magical 10,000 standard come from?Turns out, it’s actually an arbitrary number from a marketing campaign for a Japanese step counter. Since then, research has actually suggested that 10,000 steps is more than most people need to be healthy. So, if you want to walk that many steps a day, more power to you—but just know you don’t actually need to walk that far to reap health benefits.How to exercise for your brain healthMovement in general benefits the brain, so it’s hard to go wrong if you find something you love."My advice is to find activities you enjoy and can realistically sustain," says Shannel Elhelou, PsyD, neuropsychologist and founder of Brain Centric Neuropsychology in Westlake Village, California. "Consistency matters, and an achievable routine can grow over time."This can include brisk walking, swimming, dancing, or cycling, depending on your abilities and preferences, Elhelou says. "I also encourage people to consider what makes movement meaningful to them," she continues.Dr. Satchidanand also notes that people shouldn't feel boxed in by a specific step count. "Moving more, particularly among people who are currently inactive, is beneficial for overall health and may help support healthier brain aging," he says.Carina Hsieh, MPH, is the deputy features editor of Women’s Health. She has more than a decade’s worth of experience working in media and has covered everything from beauty, fashion, travel, lifestyle, pets, to health. She began her career as an intern in the fashion closet at Cosmopolitan where she worked her way up to Senior Sex & Relationships Editor. While covering women’s health there, she discovered her passion for health service journalism and took a break to get her Masters in Public Health. Post-grad school, she worked as a freelance writer and as The Daily Beast’s first Beauty, Health, and Wellness Reporter. Carina is an alum of the Fashion Institute of Technology and the Yale School of Public Health. She and her French Bulldog, Bao Bao, split their time between Brooklyn and Connecticut. She enjoys reformer Pilates, (slow) running, and smelling the fancy toiletries in boutique fitness class locker rooms.