Daily walking may lower Alzheimer’s risk by boosting blood flow and brain health. A doctor explains how simple steps support memory and cognitive function.
Alzheimer’s disease is a growing concern, especially as people live longer. It is impossible to avoid, but studies indicate that simple daily routines may be very helpful in keeping the brain healthy. One such habit is walking. Positively, walking is a cost-effective and non-demanding activity that requires no special equipment, and it is increasingly attributed to increased brain stimulation and a lower likelihood of experiencing cognitive impairment.
How Walking Supports Brain Health?
According to Dr Madhukar Bhardwaj, Director & HOD – Neurology, Aakash Healthcare,
“Regular walking has become one of the most available forms of support to long-term brain health especially in the reduction of the risk of cognitive decline and Alzheimer’s disease. There is evidence that 6,000 to 8,000 steps each day may greatly enhance blood flow to the brain, lessen inflammation as well as help to develop new neural links. Exercise is also known to control blood sugar, cholesterol and blood pressure- other factors that are strongly related to ageing the brain.”
It is not only good that one walks, as it improves the heart and muscles, but also the brain. As you walk around frequently, blood flows better, and hence more oxygen and nutrients are supplied to the cells of the brain. This assists brain cells to work efficiently and remain healthy for an increased duration.
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Exercise such as walking also eliminates inflammation of the body. The long-term inflammation has been associated with memory impairment and neurodegenerative ailments such as Alzheimer’s. Walking prevents inflammation, thereby protecting brain tissue as well as benefiting overall cognitive health.
How Many Steps Are Enough?
Researchers indicate that 6,000-8,000 daily steps would go a long way in helping to preserve brain health in the long run. The range is attainable and realistic for most adults and does not need exercise of great intensity. Although this figure may not be achievable day by day, the more you move than being in a sedentary lifestyle, the better.
Walking and Women’s Brain Health
Women especially need to take walks, especially after midlife and menopause. The hormonal fluctuations at this stage may influence the mood, memory and sleep. The regular exercise will also stabilise the hormones, decrease stress and enhance sleep quality, all of which are strongly associated with increased memory and thinking capacity.
Consistency Matters More Than Perfection
You do not have to walk literally or excellently to reach a particular number of steps to notice the difference. The most important thing is consistency. Although, a brisk daily routine of 30 to 45 minutes of walking around can also reduce exposure to neurodegenerative disorders with time.
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A Simple Habit With Long-Term Benefits
A small lifestyle change, e.g., walking, can have a profound effect on the well-being of the brain. By practising it on a daily basis, it becomes a part of being able to keep memory, being independent, and ageing well. Even the tiniest measures made nowadays can save your brain in the years to come.