Delaying Early Alzheimer's Cognitive Decline by Seven Years with 5,000 Steps a Day
According to a recent study, even light walking of about 5,000 steps per day can delay the rate of cognitive decline caused by Alzheimer's disease by up to seven years.
The study found that Alzheimer's disease begins when proteins called amyloid beta and tau accumulate in the brain. Amyloid beta starts to build up between brain cells as early as one's 30s, interfering with signal transmission, and later, tau proteins clump together and damage brain cells.
On the morning of the 19th, tourists visiting Iho Beach in Jeju City are taking a stroll in light clothing. Photo by Yonhap News Agency
A joint research team, including Harvard Medical School in the United States, tracked nearly 300 middle-aged and older adults for up to 14 years, and published the results in the December issue of the international journal Nature Medicine.
The study subjects were 296 individuals aged 50 to 90 with normal cognitive function at the start of observation, with a median follow-up period of 9.2 years. The research team measured their average daily step count using wearable pedometers and conducted regular brain imaging and cognitive assessments.
Analysis showed that compared to the group walking less than 3,000 steps per day, those walking 3,000 to 5,000 steps had about 20% less tau protein accumulation and a roughly 40% slower rate of cognitive decline. In the group walking 5,000 to 7,000 steps, these effects increased to about 30% and 50%, respectively. However, from 7,500 steps and above, a "plateau" was observed, where the benefits did not increase further.
The "high activity" group, walking more than 7,500 steps, had higher cognitive scores or experienced delayed cognitive impairment compared to the group walking 5,000 to 7,500 steps. In terms of cognitive function, walking more than 7,500 steps did not provide additional benefits.
The research team analyzed that high levels of physical activity help prevent tau accumulation, thereby supporting cognitive function. Tau is a protein that stabilizes microtubules, which transport substances inside nerve cells. When tau detaches from microtubules and forms neurofibrillary tangles, it negatively affects nerve cell function. The researchers explained that 84% of the association between physical activity and reduced cognitive decline was related to decreased tau accumulation.
Meanwhile, walking exercise is not simply a leg workout. It increases blood flow to the brain, aiding the supply of oxygen and nutrients and promoting the removal of waste products. This process activates neural networks in the brain and slows the atrophy of the hippocampus, which is responsible for memory.
In particular, walking is also effective in relieving stress and improving sleep quality, making it one of the easiest ways to reduce "brain fatigue."
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