Steps towards brain health: walking may reduce Alzheimer’s risk

New research has revealed that daily physical activity could help slow the cognitive decline linked with Alzheimer’s disease.

The Harvard Medical School study¹ followed a group of adults aged 50 to 90 over a period of up to 14 years, using pedometers to measure daily step counts. Participants were given brain scans and annual cognitive tests to assess brain function.

Researchers found that participants who achieved more steps each day experienced slower declines in memory, thinking and daily functioning. The study indicated that higher step counts – ideally over 5,000 per day – helped to slow the build-up of tau, a protein involved in Alzheimer’s. Those who were moderately active took seven years longer, on average, to show cognitive impairment than those who were less active.

Small steps. Big difference.

‘While it can’t prove cause and effect, this long-term study adds to growing evidence that physical activity can support your brain as well as your body,’ says Mathew Dick, Principal Lead – Health Promotion at Health and Wellbeing Queensland. ‘Staying active, even at a moderate level, could help you maintain your independence and wellbeing for longer.’

While aiming for more than 5,000 steps per day is better, the study also showed that even a small amount of activity (over 3,000 steps per day) could have meaningful benefits – so even a simple daily walk could help boost your brain health!

Want to get more steps in your day?

Park further away or get off the bus a stop earlier.
Set a reminder for yourself to take a walking break.
Pace or walk on the spot instead of sitting and waiting.
Make your walk a social occasion by walking with friends.
Use a pedometer, smartwatch or app to monitor your steps.

You can also visit 10,000 Steps for more information on the benefits of walking, to take part in fun challenges or to discover some creative ways to up your daily steps!

Source

1. Yau, WY.W., Kirn, D.R., Rabin, J.S. et al. Physical activity as a modifiable risk factor in preclinical Alzheimer’s disease. Nat Med (2025). https://doi.org/10.1038/s41591-025-03955-6