According to the World Health Organization, dementia is currently affecting over 55 million people worldwide. Approximately 10 million new cases are being discovered each year, which means a person is being diagnosed with this disease every 3 seconds. And, unfortunately, the numbers could grow substantially in the following years. The most common form of dementia is the Alzheimer disease (AD), which accounts for an estimated 60-70% of cases.
The current stats and forecasts are indeed gloomy, but there is no need to despair. There are things we can do to reduce the risk of dementia as we grow older. There’s more and more evidence that embracing a healthy lifestyle can lower the chances of developing this terrible disease. What lifestyle choices should we make? The most important are eating a balanced, healthy diet, not smoking, drinking less alcohol, staying mentally sharp, avoiding social isolation and, of course, engaging in regular physical activity such as walking. The latter is the subject we’ll focus on.
The Link Between Walking and Dementia
Walking is a form of exercise that generates tremendous benefits not only for the body, but the mind as well. Going for a walk on a constant basis can help us relieve stress and anxiety, ease depression and improve our overall mood. But does it have any impact on Alzheimer’s and other forms of dementia?
Professors from Indiana University Bloomington and Seoul National University of Science and Technology investigated if there’s a clear link between leisure walking and the prevalence of AD and other types of dementia. The participants to the study were 39.7% male and 60.3% female, with ages between 50 and 90 years. The results showed that older individuals who engage in leisure walking are less likely to develop Alzheimer’s disease or other dementias. Scientists concluded that walking can indeed be a therapeutic, dementia prevention exercise. They recommended the implementation of community-based walking programs to help elderly people fight off this disease.
A recent study, conducted by professors from the University of Maryland School of Public Health, aimed to determine the relationship between exercise training and functional brain network connectivity. 33 older adults, with normal brain function and diagnosed with mild cognitive impairment, took part in the program. The participants walked on a treadmill four days a week for 12 weeks. At the start and end of the intervention, they were asked to read a short story and then repeat it, providing as many details as possible.
After 3 months of testing, scientists discovered a positive change in participants’ brain activity and their story recall abilities. The improvements were observable in the case of both groups. They reached the conclusion that walking can slow down cognitive impairment and the onset of Alzheimer’s disease.
The Ideal Step Count to Reduce Dementia Risk
Walking can indeed help us, but how much should we actually walk? Is there a step target we should reach in order to reduce the chances of developing dementia?
A research, carried out by professors from the University of Southern Denmark in Odense and from the University of Sydney, examined if there’s an association of the daily step count and intensity (we’ll talk about this later) with incidence of all-cause dementia. Researchers monitored the daily steps of more than 78,000 healthy adults (aged 40 to 79 years) for 34 months with the aid of fitness trackers. The participants were then followed for 7 years to see who developed dementia. Individuals who took 3,800 steps/day had a 25% lower risk for dementia in comparison to those who didn’t do too much walking. Those who took 9,800 steps/day had a 51% lower risk for dementia.
Scientists from the University of Virginia Health System in Charlottesville also analyzed if there’s a link between how much we walk and the chances of developing dementia and Alzheimer’s disease. The program analyzed the distance walked each day for two years of approximately 2,200 physically-healthy, non-smoking men between the ages of 71 and 93. The men were then neurologically evaluated for dementia in two follow-up examinations. After analyzing the results, researchers came to the conclusion that individuals who are sedentary or walk less than a quarter of a mile per day (roughly 500 steps) are nearly twice as likely to develop dementia and Alzheimer’s disease compared to those who walk over two miles per day (between 4,000 and 4,500 steps).
Does the Pace Make a Difference?
We’ve seen how many steps we should take to reap the benefits. But does it matter at what pace we walk? Does walking intensity change anything?
A 2023-paper investigated if high-intensity walking can generate changes in AD-related cognitive decline. 188 physically capable adults, aged between 65-90 years, underwent a complete clinical assessment. This included at what stage in their life they started walking regularly, their walking intensity, their cognitive performances, and blood and or nutritional biomarkers. At the end of the trial, Korean researchers discovered that walking, especially at a high intensity and mid-life initiated, can improve episodic memory, an AD-related cognitive domain.
A different scientific paper, carried out by MD Joe Verghese from the Albert Einstein College of Medicine, examined the relationship between gait performance and dementia. The findings suggest that people who walk at a slower pace or whose overall speed has decreased have a higher risk of developing this condition.
How to Track Your Walks
Walking can aid us prevent Alzheimer’s disease and diverse types of dementia. And that’s why it’s truly important to engage in this form of exercise periodically. But it’s also important to start tracking your walking activity. This will help you see exactly how much you’re walking and if you’re meeting the recommended guidelines. You’ll also be able to monitor your progress in time, remain motivated to continue with your walking sessions and gain a sense of accomplishment when you reach your goals.
In order to keep track of your walks, it’s not necessary to purchase a new gadget. All you need is your iPhone or Android phone. Just download an easy-to-use pedometer app like our own ActivityTracker and you’re all set. The app will automatically record your movement and display info regarding your step count, distance, calories burned and active time. You’ll have the chance to set and adjust your goals accordingly, get an in-depth analysis of your progress (details for each hour, day, week and month) and even share your results with others.