While many joggers brave chilly weather to stay fit, the humble walk should not be underestimated for its health benefits. The debate among doctors continues over the ideal number of daily steps needed for optimum benefits, yet recent studies suggest that even a brief daily walk can help fend off dementia, and it’s never too late to begin.

Research indicates that taking between 3,000 and 5,000 steps each day can significantly slow cognitive decline in older adults, particularly those with higher levels of a specific protein linked to Alzheimer’s. This step count translates to approximately 2.2 to 3.5 kilometers, or about 1.2 to 2.2 miles.

In a nine-year study conducted by Harvard Medical School and published in Nature Medicine, around 300 participants with elevated levels of amyloid-beta protein were observed. Those who remained inactive experienced greater brain function deterioration, whereas participants who walked 3,000 to 5,000 steps daily showed a slower rate of cognitive decline.

While many aim for the 10,000 steps per day milestone, researchers found no substantial added benefit from walking more than 7,500 steps. Interestingly, the advantages of walking extend beyond increased blood flow to the brain.

Ronan Briody, a physiotherapist at KYN London Luxury Care Home, highlighted to the Telegraph that walking engages the brain more extensively than commonly assumed.

“Although it might seem like a simple physical activity, walking activates the entire brain,” Briody noted. “It’s hard at work helping us navigate our steps, avoiding obstacles, and continuously processing new environmental information.”

Briody said he’s noticed that residents who “are more inactive seem to have compromised brain health”. 

The World Health Organisation recommends 150-300 minutes of exercise a week. This is between 30 and 60 minutes a day. He explained that an older person can start off walking 10 minutes a day and slowly increase.

The physiotherapist explained that as strength develops, being mobile becomes easier as their confidence grows.

Inflammation plays a role in developing dementia and regular exercise releases anti-inflammatory molecules called cytokines.

A good diet can also help counteract the condition.