Compared with people who didn't walk much at all, people who walked about 9,800 steps per day (about five miles) were 51% less likely to develop dementia. People who walked just 3,800 steps per day (about two miles) were about 25% less likely to develop dementia.
Taking at least 3,800 steps per day is linked to a lower risk of dementia, according to a recent study published online Sept. 6, 2022, by JAMA Neurology. Researchers tracked the daily steps of approximately 78,000 healthy people, average age 61, for 34 months.
The exercise-brain connection
It can also reduce inflammation, which may play a role in the development of dementia, and improve blood flow to the brain, the Cleveland Clinic notes.
Our findings suggest that approximately 9800 steps per day may be optimal to lower the risk of dementia. We estimated the minimum dose at approximately 3800 steps per day, which was associated with 25% lower incident dementia. Other studies have found 4400 steps to be associated with mortality outcomes.
Several studies looking at the effect of aerobic exercise (exercise that increases your heart rate) in middle-aged or older adults have reported improvements in thinking and memory, and reduced rates of dementia.
Being active, eating a better diet, maintaining a healthy weight, not smoking, keeping normal blood pressure, controlling cholesterol and having low blood sugar in middle age may all lower the chances of developing conditions such as Alzheimer's disease later in life, research suggests.
The findings suggest that a dose of just under 10 000 steps per day may be optimally associated with a lower risk of dementia.
Physical activity. Doing regular physical activity is one of the best ways to reduce your risk of dementia. It's good for your heart, circulation, weight and mental wellbeing. You might find it difficult to start being more physically active, or worry it means doing an activity you don't enjoy.
Many experts agree that the recommended steps per day for seniors is 7,000-10,000. People who live with a disability or chronic illness can still benefit from an active lifestyle, and depending on individual abilities may strive for 5,500 steps per day.
Those who walk more slowly and show declining cognitive function like memory loss are at a higher risk of developing dementia.
Benefits of Reading
Those who reported engaging in intellectual activities on a regular basis such as reading books, periodicals, and newspapers, as well as playing board games, had a significantly decreased risk of developing dementia.
Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed.
There is encouraging scientific news despite these risk factors: nearly 40% of all ADRD may be prevented or delayed. Since ADRD takes years to develop, there are opportunities to develop and maintain healthy lifestyle habits that could reduce your risk of ADRD or slow its progression.
Walking can help reduce your risk of illness and improve mental and physical health. But it's an old marketing myth that the optimal number is 10,000 steps a day. For health, researchers found 7,000 to 8,000 daily steps was beneficial.
A study in JAMA Neurology found that walking about 10,000 steps a day was linked to less cardiovascular disease (heart disease, stroke and heart failure), 13 types of cancer, and dementia. Taking 10,000 steps is about the same as walking four or five miles, depending on your stride.
The average American walks 3,000 to 4,000 steps a day, or roughly 1.5 to 2 miles. It's a good idea to find out how many steps a day you walk now, as your own baseline. Then you can work up toward the goal of 10,000 steps by aiming to add 1,000 extra steps a day every two weeks.
Low active is 5,000 to 7,499 steps per day. Somewhat active is 7,500 to 9,999 steps per day. Active is more than 10,000 steps per day. Highly active is more than 12,500.
Many fitness trackers – such as Fitbits – will encourage the wearer to aim for 10,000 steps a day, and various studies have shown that walking this much can have an array of health benefits, including a reduced risk of developing heart disease, cancer and dementia.
Adults aged 65 and older need: At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
Some of the more common triggers for dementia like a change in environment, having personal space invaded, or being emotionally overwhelmed may be easier to handle if you mentally practice your response before you react.
Alzheimer's is the most common cause of dementia.
The biggest risk factor for dementia is ageing. This means as a person gets older, their risk of developing dementia increases a lot. For people aged between 65 and 69, around 2 in every 100 people have dementia. A person's risk then increases as they age, roughly doubling every five years.
Creutzfeldt-Jakob disease causes a type of dementia that gets worse unusually fast. More common causes of dementia, such as Alzheimer's, dementia with Lewy bodies and frontotemporal dementia, typically progress more slowly.
Common forms of dementia
Dementia is caused by many different diseases or injuries that directly and indirectly damage the brain. Alzheimer disease is the most common form and may contribute to 60–70% of cases.
Many people affected by dementia are concerned that they may inherit or pass on dementia. The majority of dementia is not inherited by children and grandchildren. In rarer types of dementia there may be a strong genetic link, but these are only a tiny proportion of overall cases of dementia.