A new 10-year study suggests that simply walking every day could help prevent cognitive decline — particularly in older adults with a genetic risk for Alzheimer’s disease.
Researchers tracked nearly 3,000 people between the ages of 70 and 79, asking them to report their walking habits over a decade. The results, which will be presented at the Alzheimer’s Association International Conference, show that participants who maintained or increased their walking levels experienced notable improvements in mental tasks like decision-making and processing speed.
The greatest gains were seen in people with a specific genetic variant — APOE4 — that is known to raise the risk of Alzheimer’s.
1. Regular Walking Linked to Better Brain Function
Study lead Dr. Cindy Barha, a kinesiology professor at the University of Calgary, explained that daily movement can counter the effects of a sedentary lifestyle, which often worsens with age.
“We know physical activity tends to drop as people get older,” Barha said. “That’s why we recommend inserting short walking breaks during long periods of sitting.”
The research — though not yet peer-reviewed — supports earlier findings that even small amounts of movement can benefit brain health. A separate 2022 study found that walking just 3,800 steps a day reduced dementia risk by 25%.
2. How Alzheimer’s Affects the Brain
Alzheimer’s disease is a severe form of dementia. It’s believed to result from a buildup of brain plaques that disrupt how nerve cells communicate. Over time, these disruptions cause brain cells to die, leading to memory loss, confusion, and physical deterioration. There is currently no cure.
Genetics play a major role in Alzheimer’s development. One gene in particular — APOE — influences how the body handles cholesterol and brain plaque. People who carry the APOE4 version have a harder time clearing plaque and face a higher risk of developing Alzheimer’s.
According to the U.S. National Institutes of Health, between 15% and 25% of people carry this variant, which can only be identified through genetic testing.
3. Why Walking May Help Prevent Cognitive Decline
While the study didn’t test a strict walking program, Barha recommends walking several times a day and sticking with the routine year after year. She believes consistent movement helps delay memory issues and mental slowdowns.
“More research is needed to find the exact number of steps needed for each group,” Barha noted. “But we know that more walking is better.”
Researchers also want to explore if walking requirements differ for women versus men and APOE4 carriers versus non-carriers.
4. What Happens Between the Body and the Brain?
Experts say walking may help the brain in several ways.
One major factor is a protein called brain-derived neurotrophic factor (BDNF). Often described as “brain fertilizer,” BDNF helps neurons grow and form connections. Exercise stimulates the production of BDNF.
“There are likely proteins released by the muscles during walking,” Barha said. “These travel to the brain and increase BDNF, either by crossing or acting on the blood-brain barrier.”
Another benefit of walking may involve reducing inflammation in the brain. In Alzheimer’s, the immune system’s microglia cells attempt to fight plaque buildup. But chronic inflammation may cause them to start damaging healthy brain cells too.
“If you exercise, you improve the way these microglia function,” said Dr. Christiane Wrann, a professor of medicine at Harvard Medical School and Massachusetts General Hospital.
5. Greater Risk, Greater Reward
Interestingly, people with the APOE4 gene showed the biggest improvements from walking. Barha believes this is because they started the study with more signs of cognitive decline, giving them more room to improve.
Another possibility is that being part of the study encouraged APOE4 participants to walk more, which slowed their decline.
“This is a clear sign that it’s never too late to start moving,” Wrann said. “Every step matters. The key is to find an activity you enjoy and can stick with.”
Conclusion
This long-term study adds to growing evidence that daily physical activity — especially walking — plays a vital role in protecting the aging brain. For people genetically at risk for Alzheimer’s, regular walking might not just help, it could be a game-changer.
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