We’ve been told often enough of the cardiovascular and cognitive benefits of exercise, especially as we age, but now new research suggests that you don’t have to be a gym bunny to reap rewards, with even short daily walks helping to stave off dementia.
A new, nine-year study from Harvard Medical School, published in Nature Medicine, has revealed that walking as few as 3,000 to 5,000 steps a day slows cognitive decline in older adults who have higher levels of amyloid-beta, the protein associated with Alzheimer’s.
The study of 300 people showed that those with more amyloid, and who took little or no activity, developed deterioration in brain function over the course of the research, while those with the protein who walked 3,000 to 5,000 steps showed slower cognitive decline. Interestingly, taking more than 5,000 steps a day brought even better results, but there was no apparent increased benefit from walking 7,500 steps or more.
How walking boosts brain health
Most of us master walking by the time we are 12 months old, and it’s a process that we give little thought to. But that doesn’t mean it doesn’t work our brains. We have almost 50 muscles in our legs and feet, and when we walk, most of them play a crucial role in propelling us forward while keeping us upright, balanced and stable – all of which requires a surprising amount of brain power.
Ronan Briody, lead physiotherapist at KYN London Luxury Care Home, explains, “Not only does the brain need to co-ordinate the movement, it is also working hard to help navigate where we step and to detect any obstacles in the way while constantly taking in new information about the environment around us. It might feel like a natural physical movement, but the whole brain is lighting up.”
Briody goes on to add that when we are using our muscles, signalling molecules called myokines are released, which not only stimulate the muscle fibres, they also travel through the blood to other major organs, like the brain, to support neuron health.
“When we don’t move, the body breaks down muscle to conserve energy. Sarcopenia – age-related loss of skeletal muscle – is a natural part of getting older because our bodies are producing less proteins and hormones. It starts around our 30s and accelerates as we hit 60. But you can combat this with exercise and good diet.
“With my residents, I have noticed that the ones who are more inactive seem to have compromised brain health. Then it becomes a cycle: less alert, less likely to move. The World Health Organisation recommends 150-300 minutes of exercise a week, which breaks down into 30-60 minutes a day, five days a week. An older person can start off walking 10 minutes a day, and slowly increase. As strength develops, being mobile becomes easier and so their confidence and the commitment to a daily walk builds up.”
All exercise increases blood flow to the brain, boosting oxygen in the neurons and enabling optimum function, which is particularly helpful in the hippocampus, the area responsible for memory. Inflammation also plays a role in developing dementia, and regular exercise is beneficial because it releases anti-inflammatory molecules called cytokines.
Dr Tara Swart, neuroscientist and author of The Signs: The New Science of How to Trust Your Instincts, adds, “A single workout, even as low in intensity as a 20-minute walk, can dramatically increase your brain activity and your attention and focus as well as improving your reaction times. In the long term, regular exercise promotes neurogenesis (the birth of new brain cells) which is essential to improving cognitive function and protects your brain from neurodegenerative diseases.”
It’s never too late to start
One step at a time, that’s all it takes. Briody encourages a positive mindset to start gradually and commit to a walk, however short, every day. “Being outside means you are exposed to sunlight, you’re more likely to meet others and as the blood starts flowing, endorphins are released which can help lift your mood, reduce stress and relieve pain.”
There are various studies indicating that exercise, including daily walking, lowers your risk of dementia and is good for general health. The English Longitudinal Study of Ageing states, “Sustained physical activity in older age is associated with improved overall health. Significant health benefits were even seen among participants who became physically active relatively late in life.” Neurosurgeon, Dr Arun L Naik adds, “Studies have shown that it’s never too late to start. Even starting in your 60s can lower dementia risk by a mile.”
How to get the most from your daily walk
Briody says you can make your daily amble even more impactful by incorporating these “extensions”.
Walking with high knees
As you slowly walk forward, alternatively lift each bent knee to hip height. Swing your opposite arm for balance. Ensure your torso is upright and you are looking ahead. Rather than trying to move quickly, focus on the movement being smooth and steady. Walk with high knees for about 10-15 metres, then walk normally, then do high knees again for 10-15 metres. Repeat 2-3 times.
Walking sideways
Place your hands on your hips and step out sideways, keeping your feet parallel with each other. The knees should be soft and slightly bent. Don’t cross your legs over each other. Stay upright and look ahead. Try not to let the feet slide along the floor; lift them slightly off the ground to avoid catching them. Repeat the sideways steps, one to the right and one to the left, 10-15 times. The further you can step out, the better, but beware of losing balance.
Walking with arm swings
Walk at a comfortable pace, swinging your arms up to shoulder height. Breathe in through the nose and out of the mouth. Walk like this for 5-10 minutes.
Interval walking
Alternate between steady and brisk walking for 1-3 minutes brisk and then 1-3 minutes at a slower pace. Listen to your body: you should be breathing faster but still able to hold a conversation comfortably. Start with 10 minutes of interval walking and build up.
Briody adds, “If you’re embarking on any new exercise regime, it’s worth getting the go ahead from your GP or doctor beforehand. It’s important to start slowly and warm up before exercise to prevent injury, so I’d suggest walking on the spot for 5-10 minutes to get blood flowing into your muscles. Drink water, wear the correct shoes and position yourself on an even, non-slip surface. Any dizziness, shortness of breath or pain, stop.”