A long-term study suggests that adding daily steps can slow early brain changes linked to Alzheimer’s disease. Researchers tracked nearly 300 older adults for up to 14 years and found that those with higher beta-amyloid, an early sign of Alzheimer’s, experienced slower declines in memory and thinking when they were physically active.
Even modest activity mattered. Participants who walked about 5,000 to 7,500 steps per day showed cognitive decline at roughly half the rate of those who were mostly inactive. Beyond this range, additional movement offered limited extra benefits, indicating that hitting exactly 10,000 steps isn’t necessary to gain cognitive protection.
The findings, published November 3 in Nature Medicine, also showed that exercise did not slow the buildup of beta-amyloid. Instead, it correlated with slower growth of tau, a brain protein linked to cell damage.
“We’re all working on better treatments, better drugs, but we can’t underestimate the value of these lifestyle factors that people can implement on their own to protect their brain health,” said study author Dr. Wendy Yau of Mass General Brigham, in an interview with STAT News.
Alzheimer’s remains a major public health challenge. Nearly 7 million Americans are living with the disease today, and that number is projected to double by 2060. While two drugs, Leqembi and Kisunla, can slow progression for some patients, doctors emphasize that lifestyle habits like regular physical activity still matter.
Because this study was observational, it cannot prove that exercise prevents Alzheimer’s. Still, experts say it adds to a growing body of evidence that movement is a modifiable risk factor for better brain health.
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