Walking Just 3,000 to 5,000 Steps a Day
Delays Early Alzheimer's Cognitive Decline by Three Years
A study has found that walking just 3,000 steps a day can slow the rate of cognitive decline in older adults at the early stages of Alzheimer's disease.
On November 3 (local time), CNN in the United States reported, citing research from the Department of Neurology at Massachusetts General Hospital, that "increasing the number of steps walked can slow memory decline in seniors showing early signs of Alzheimer's disease."
According to the study, Alzheimer's disease begins as two proteins, amyloid beta and tau, accumulate in the brain. Amyloid beta starts building up between brain cells as early as one's 30s, interfering with signal transmission, and later, tau proteins become tangled and damage brain cells.
Dr. Wendy Yao, the neurologist who led the study, stated, "Exercise can slow the accumulation of tau proteins associated with memory decline and delay cognitive deterioration."
The research team tracked 296 adults aged between 50 and 90 for 14 years. Their daily step counts were measured using pedometers, and cognitive tests were conducted annually for an average of nine years. At the start of the study, all participants underwent PET (positron emission tomography) scans to measure the accumulation of proteins in the brain.
The results showed that those who walked 3,000 to 5,000 steps a day experienced cognitive decline an average of three years later, while those who walked 5,000 to 7,500 steps delayed it by up to seven years. In contrast, individuals who hardly walked experienced a rapid accumulation of tau proteins and a faster decline in memory.
However, there was no significant change observed between walking and the accumulation of amyloid beta. The researchers explained, "Even if amyloid has already accumulated, consistent walking can slow the rate of tau protein increase."
This study is observational in nature and does not prove a direct causal relationship.
Dr. Richard Isaacson, director of the Florida Institute for Neurodegenerative Diseases and a neurologist, pointed out, "Relying solely on a specific daily step count for Alzheimer's prevention is overly simplistic," adding, "For those with excessive body fat, prediabetes, or hypertension, simply walking a certain number of steps is not enough."
Nevertheless, Dr. Isaacson emphasized, "Regular exercise reduces amyloid accumulation and improves cognitive function." He added, "While more human studies are needed, it has already been shown that mice that exercise have about 50% less amyloid protein in their brains."
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