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Even a small amount of walking can slow changes in your brain. linked to alzheimer’s diseasenew research shows. In fact, the results show a very specific period of time when profits peak.
Researchers at General Brigham in Massachusetts tracked about 300 people. senior citizen People between the ages of 50 and 90 who had no signs of dementia at the start of the study.
Over nine years, the research team tracked participants’ daily steps and used brain scans to measure amyloid beta and tau, two important proteins associated with Alzheimer’s disease. High levels of these proteins can signal early stages of the disease, long before memory impairment appears.
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Participants also took annual cognitive tests to monitor changes in thinking and memory.
The scientists focused primarily on people who already had elevated amyloid levels. This is because these people are at higher risk of developing Alzheimer’s disease.
New research has found that even small amounts of walking can slow brain changes that lead to Alzheimer’s disease. (St. Petersburg)
High-risk people who walked only 3,000 to 5,000 steps a day, or approximately 1.5 to 2 miles, experienced delays in walking. Decline in cognitive function The press release states that it takes about three years compared to less active participants.
People who took an average of 5,000 to 7,500 steps each day saw an even greater effect, slowing cognitive decline by about seven years.
The study was partially funded by the National Institutes of Health and published in the journal Nature Medicine.
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Researchers also found that taking more steps was associated with slower accumulation of tau proteins in the brain. physical activity It can directly affect one of the most harmful processes of the disease.
People with naturally low amyloid levels showed no significant difference in cognitive outcomes based on the amount of walking they did. The most dramatic effects were seen in people who had already experienced early Alzheimer’s disease-related changes.
Researchers found that walking 3,000 to 7,500 steps a day can significantly slow cognitive decline. (St. Petersburg)
In contrast to the often-cited goal of 10,000 steps a day, this study found that benefits seemed to plateau around 7,500 steps.
For older adults, going from very low activity to just a few thousand steps a day seems to make a big difference over time.
“Lifestyle factors appear to influence the early stages of Alzheimer’s disease, suggesting that if acted upon early, lifestyle changes may slow the onset of cognitive symptoms.”
“This study sheds light on why some people who appear to be predisposed to Alzheimer’s disease don’t decline as quickly as others,” lead author Jasmeer Chatwal, M.D., of the Massachusetts General Brigham Department of Neurology, said in the release.
“Lifestyle factors appear to influence the early stages of Alzheimer’s disease, suggesting that if acted upon early, lifestyle changes may slow the onset of cognitive symptoms.”
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The researchers said that because the study was observational, they couldn’t prove that walking directly caused slower decline, just that they found a strong association.
People who walk more may have other illnesses as well. healthy habitsContribute to outcomes, such as better eating and social engagement.
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Also, the participants were mostly made up of healthy, educated volunteers who were willing to undergo brain scans, so the results may not apply to everyone.
Walking may support brain health, but researchers caution that other factors such as diet, fitness and social connections may also play a role. (St. Petersburg)
Dr. Courtney Kloske, director of scientific efforts at the Alzheimer’s Association of Chicago, told Fox News Digital that this was “a very well-done study with some interesting results.”
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Kroske, who was not involved in the study, pointed out that recent research shows that moderate amounts of exercise are just one factor in a larger set of factors. lifestyle factors It appeared to have significant cognitive benefits.
“We don’t yet know how much of each ingredient is present. [such as healthy nutrition, physical exercise, cognitive and social engagement] “It may have been particularly helpful,” she added.
“Even small increases in daily activity can add up over time and lead to lasting changes in your habits and health.”
The National Institute on Aging recommends some safe walking tips for older adults.
- Plan ahead and stay connected. Let someone know where you are going and when you will be back.
- Carry your identification, emergency contact information, and a charged cell phone, especially if: exercise alone.
- Wear sturdy shoes with good grip and wear layers that can be removed as your body warms up.
- Turn down the volume of your music, choose a well-lit area, and wear bright or reflective clothing.
- Walk on sidewalks and paths facing oncoming traffic. Never cross a crosswalk and expect drivers to see you.
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“We want to help people protect their brain and cognitive health by staying physically active,” lead author Wai-Ying Wendy Yau, MD, a cognitive neurologist at Massachusetts General Brigham Neurology, said in a release.
“Every step counts, and even small increases in daily activity can add up over time to create lasting change. habits and health. ”
