What if you could not just maintain brain health as you age, but improve it? What if there were a simple activity that could not only enhance your cognitive function (thinking), but help protect against neurodegenerative diseases such as dementia?
There is. Are you ready? It’s …
Walking.
While moderate to strenuous exercise is most beneficial to the brain, the results of studies released last year indicate that walking can offer significant improvements. For those who don’t currently exercise, walking can be a good place to start.
In August 2025, The Lancet Public Health journal published a study showing that 7,000 steps a day was associated with a 38 percent lower risk of dementia, compared to about 2,000 steps a day. This finding was based on a “meta analysis” – a review of more than 30 studies done between Jan. 1, 2014, and Feb. 14, 2025.
Results of another study presented at the annual Alzheimer’s Association International Conference last July showed that walking can be particularly beneficial for those with an increased genetic risk of dementia. This study didn’t specify the number of steps needed to reap the benefit but said those who maintained or increased their walking habits over the years showed greater improvements in key brain functions.
The Lancet and Alzheimer’s Association results are based on “observational studies,” said Yale New Haven Hospital geriatrician Thomas Gill, MD, Humana Foundation Professor of Medicine (Geriatrics) and professor of Epidemiology and of Investigative Medicine at Yale School of Medicine. For these types of studies, participants report information and/or researchers examine data that were already collected.
But a lot of research, including more-rigorous studies called clinical trials, have also shown the benefits of walking and other forms of physical activity for the brain and additional organs and systems in the body.
“I think there’s general consensus that physical activity is probably the most important behavioral factor in lowering the risk of many conditions,” Dr. Gill said. “If we had a pill for what physical activity does for people it would be as popular as GLP-1 drugs (such as Wegovy and Ozempic) have been for weight-loss.”
In recent years, the American Academy of Neurology (AAN) has made “brain health for all” – improving brain health at every life stage – a priority. The AAN recommends physical activity, adequate sleep, socialization, a healthy diet and other measures to reduce the risk of conditions such as dementia, Alzheimer’s (a form of dementia), Parkinson’s disease and amyotrophic lateral sclerosis (Lou Gehrig's Disease).
“Exercise is one of the best interventions for a lot of neurodegenerative disorders,” said YNHH neurologist Veronica Santini, MD, clinical chief of Movement Disorders and associate professor of Neurology, YSM. These disorders damage and destroy parts of the nervous system, especially the brain. “I regularly ‘prescribe’ exercise as part of my treatment plans for these conditions.”
Benefits of exercise for brain health
How does physical activity help the brain? According to researchers, by increasing blood flow, reducing inflammation and stimulating other chemical changes that can enhance function and protect against damage.
Regular physical activity also decreases the risk of other conditions linked to cognitive decline, including overweight and obesity, cardiovascular disease and type 2 diabetes. Physical activity can improve strength and balance, which reduces the risk of falls. Older adults who have falls with serious injury often require hospitalization and may have long recoveries, which can worsen cognitive decline, Dr. Gill said.
Experts say it’s never too late (or too early) to start moving. The first step is to talk to your doctor and other healthcare professionals who can help you safely start or increase physical activity. They can assess your strength, balance, vision and other factors and determine whether you need a cane or other mobility device.
“For older people who have difficulty moving, the mantra is ‘Start low and go slow,’” Dr. Gill said. “Walking is best for this.”
He recommends having a “dedicated” walking program, which means setting aside time to walk, vs. just counting the steps you take during the course of normal activities. Sticking to a program can be challenging, but the rewards are noticeable.
“People who walk report that they just generally feel better,” Dr. Gill said. “They have more energy during the day and they sleep better. I’m a big believer in physical activity, for myself and others.”
Other ways to boost brain health
While physical activity is crucial, experts agree that it’s just one tool for improving brain health. Others include:
- Exercising your brain: Do puzzles, learn new skills, take a class or try “brain games.” Challenging your mind helps build new connections between brain cells. If you can join others in these activities even better, as socializing is also believed to support brain health.
- Eating a healthy diet: The Alzheimer’s Association U.S. Study to Protect Brain Health Through Lifestyle Intervention to Reduce Risk (U.S. POINTER) recommends the MIND diet, which emphasizes dark leafy greens, berries, nuts, whole grains olive oil and fish, and limits sugar and unhealthy fats.
- Monitoring your health: Have your blood pressure, blood sugar, cholesterol, weight and other numbers checked regularly.
- Getting enough quality sleep
