Taking just 3,000 steps a day may slow the progression of Alzheimer's disease

In addition to the recommendations for healthy people to walk a certain amount every day, it may be possible to slow down the progression of some diseases by taking steps every day. A new study suggests that even low levels of physical activity may protect the brain from Alzheimer's disease.

Accordingly, taking just 3,000 steps a day may help slow down brain changes associated with Alzheimer's.

Scientists discovered that physical activity reduced the buildup of harmful tau proteins and nearly halved cognitive and functional decline, even in people showing early signs of the disease. Tau proteins are known as vital molecules that stabilize the internal skeleton of nerve cells and neurons in the brain and support intracellular transport.

On the other hand, the study stated that the strongest benefits were seen in 5 thousand to 7 thousand 500 steps per day.

The study was published in the journal Nature.

It is important here that the research covers a very small, mostly white-skinned, well-educated group living in the USA. The 300 older adults selected in the study were followed for 9 to 11 years using a pedometer. Although they found that physical activity did not reduce toxic amyloid plaques, which are targeted in Alzheimer's treatments, instead, in people who already had these plaques, physical activity reduced the accumulation of misfolded tau proteins in certain areas of the brain.

These proteins are known for appearing later in Alzheimer's disease and are implicated more closely in cognitive and functional decline. In the more active participants, these dementia symptoms were reduced by nearly half.

According to what is reported, the benefits appeared in 3 thousand steps. This is a moderate pace and takes about half an hour of walking. Taking more steps does not necessarily mean more protection. This shows that it can be beneficial even when it is a more realistic goal for older, inactive people, rather than the frequently cited 10,000 steps.

In a study in the United Kingdom involving 1,139 people aged 50 and over, it was found that those who were moderately to intensely active had a 34 and 50 percent reduction in the risk of dementia when followed for about 10 years.

In a more comprehensive study conducted in the United Kingdom in 2022, 78 thousand 430 people were followed for 7 years using wrist-mounted accelerometers. The study revealed that taking just 3,800 steps a day provided a 25 percent reduction in the risk of dementia, and this rate increased to 50 percent with 9,800 steps.

After all; Decreased activity accelerates memory loss. This causes a vicious circle to be entered. Early symptoms of the disease, such as hearing loss, can affect self-esteem and lead to decreased participation in physical activity; This worsens cognitive decline.

Brisk walking can be especially useful at this point. Another study in 15 people with mild to moderate Alzheimer's disease found that people who did Nordic walking (an advanced walking technique that uses poles to exercise both the upper body and legs) maintained brain function and even improved some functions for 24 weeks.