Just 3,000 Steps a Day May Significantly Delay Alzheimer’s, New Research Suggests
boston, MA – A groundbreaking 14-year study conducted by researchers at Mass General Brigham Hospital offers a hopeful message in the fight against Alzheimer’s disease: even modest daily walking can substantially slow cognitive decline, even in individuals with existing brain changes associated with the condition.
The research, published in the prestigious journal Nature Medicine, followed 296 participants aged 50 to 90. Scientists meticulously tracked the cognitive performance of each individual annually, alongside their daily step counts – measured using pedometers - and the levels of amyloid and tau proteins in their brains via PET scans.
The findings revealed a strong correlation between amyloid buildup in the brain and an increased risk of Alzheimer’s. However, crucially, among those with elevated amyloid levels, participants who walked more experienced a slower rate of cognitive decline and a delayed progression of tau accumulation - a hallmark of Alzheimer’s pathology.
Interestingly, the study challenges the commonly cited “10,000 steps a day” benchmark. Researchers found that individuals averaging between 3,000 and 5,000 steps daily experienced,on average,a 3-year delay in cognitive decline. Those who consistently walked 5,000 to 7,000 steps per day saw an even more significant benefit, with a 7-year delay in the onset of noticeable cognitive impairment.
“It’s encouraging to see that even small amounts of physical activity can provide benefits,” stated Dr. wai-Ying Wendy Yau,a co-author of the study. “This suggests that incorporating more walking into your daily routine, even if it’s less than the often-recommended 10,000 steps, can be a powerful tool for protecting cognitive health.”
This research provides compelling evidence that lifestyle interventions,specifically increased physical activity,can play a vital role in mitigating the impact of Alzheimer’s disease,offering a proactive approach to brain health as we age.
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