Alzheimer’s Study: Walking May Help Prevent the Disease

A recent study has suggested that walking more may help prevent Alzheimer’s. Walking seemed to have the highest cognitive advantage for people who are genetically prone to Alzheimer’s.

Regular walks may be the first step in lowering the risk of aging-related cognitive decline.

Several studies have suggested that engaging in regular physical activity can help maintain a healthy lifestyle overall [1]. It can also lower the risk of cognitive decline linked to dementia and Alzheimer’s disease. 

Now, a recent study has suggested that regular walks may be a straightforward yet powerful strategy to protect memory and thinking, particularly for people who carry a gene that increases their risk of Alzheimer’s disease.

The study presented in July 2025 at the annual Alzheimer’s Association International Conference demonstrated that walking more slowed cognitive decline in individuals with a gene variant known as APOE e4, which has been associated with an increased risk of dementia [2].

According to Cindy Barha, PhD, an assistant professor of neuroscience at the University of Calgary and the Canada Research chair in neuroscience, brain health, and exercise, exercise is an excellent strategy to enhance cognitive function, or how we think and remember things. In this study, the benefit appeared to be more significant in APOE e4 carriers, though everyone benefited to some degree.

Genetic Influence on Alzheimer’s Risk

Everybody has a variation of the apolipoprotein E (APOE) gene, which is involved in the transportation of fats such as cholesterol in the bloodstream. Abnormalities in this mechanism are thought to contribute to Alzheimer’s. 

The following are three common variants of the APOE gene [3]:

• APOE e2 is the rarest variant of the gene and is associated with a reduced risk of Alzheimer’s disease. According to estimates, approximately 8% of the population carries this gene [4]. 
• APOE e3 is the most prevalent type of the gene (found in 78 percent of persons) and does not appear to influence the risk [5]. 
• APOE e4 is present in approximately 14% of people and has been associated with both higher Alzheimer’s risk and more severe illness [6]. 

About the Study

For this investigation, Dr. Barha and her colleagues looked at the relationship between walking and Alzheimer’s risk in individuals with various APOE gene variations.

Data from the Health, Aging, and Body Composition Study, which involved around 3,000 Americans, was used in the study. At the start of the experiment, which examined risk variables for functional decline, participants ranged in age from 70 to 79 years. Participants completed a standardized questionnaire to report how often they walked. 

After a 10-year follow-up, the researchers observed that individuals carrying the APOE e4 gene exhibited greater decreases in cognitive ability than APOE e3 carriers. The findings also indicated that individuals with APOE e2 showed some protection against cognitive impairment. 

It was evident that for those with the APOE e4 variation, walking provided the most benefit. 

How Much Walking Is Required?

Walking in and of itself was protective. However, the current research did not allow for an evaluation of whether walking frequency, length, or intensity has any influence. However, Barha did draw attention to other studies that showed that older women who merely walked 10 blocks a day, or around one mile, had a 13 percent decreased chance of experiencing cognitive deterioration over a period of 6 to 8 years [7].

Another study involving more than 74,000 adults discovered that taking 3,800 to 9,800 steps per day may be sufficient to reduce your risk of mental impairment [8]. 

How Does Walking Reduce the Risk of Alzheimer’s?

While the study did not investigate the reasons for walking’s beneficial effects on the brain, Barha thinks that exercise increases the synthesis of a protein known as brain-derived neurotrophic factor (BDNF), which promotes the growth and survival of nerve cells [9].

According to Barha, your brain spontaneously produces BDNF, which is similar to “fertilizer,” particularly when you are physically engaged. It supports the growth, survival, and development of stronger connections between brain cells. Particularly in the hippocampus, the brain’s memory core, this promotes mood, memory, and learning.

Additionally, studies have shown that walking and other forms of exercise increase blood flow to the brain, helping maintain healthy brain function [10]. 

What were the Limitations?

Although the findings were based on a large sample size and a 10-year follow-up period, this study was observational and relied on self-reported walking activity. Consequently, compared to a meticulously regulated clinical trial that might measure walking data more precisely, the standard of evidence was lower.

Barha would prefer that future research concentrate on measurable outcomes that provide more accurate information, like the amount of walking necessary to noticeably delay cognitive deterioration. According to her, a walking intervention study with prescribed amounts, durations, and intensities would be beneficial. 

What Steps to Take to Lower Cognitive Decline?

The researchers recommend the following ways to take more steps in your day. 

• The researchers recommend the following ways to take more steps in your day. 
• Get up and move frequently during the day, especially if you spend a lot of time sitting.
• Take walks with other people. Talking stimulates your brain and helps you pass the time.
•  Whenever feasible, choose to walk rather than drive or use public transportation.
•  If you must drive, park in the rear of the lot. 
•  Use the steps whenever possible rather than an escalator or elevator. 

Alzheimer’s Research Association is a non-profit organization dedicated to helping caregivers of Alzheimer’s disease and dementia. We provide the latest information and news about the illness and helpful tips to help caregivers cope with their daily caregiving challenges. We realize the most important thing that a caregiver needs is financial assistance. Therefore, we provide grants to caregivers to ease their financial burden. Caregivers can apply for grants here: Alzheimer’s Grant Application. 

You can also help caregivers in their endeavor by donating as much as possible: Donation To Alzheimer’s Research Associations.

References

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2. Alzheimer’s Association International Conference. https://aaic.alz.org/overview.asp. Accessed: 22nd July, 2025.
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8. del Pozo Cruz, B., Ahmadi, M., Naismith, S.L. and Stamatakis, E., 2022. Association of daily step count and intensity with incident dementia in 78 430 adults living in the UK. JAMA neurology, 79(10), pp.1059-1063.
9. Miranda, M., Morici, J.F., Zanoni, M.B. and Bekinschtein, P., 2019. Brain-derived neurotrophic factor: a key molecule for memory in the healthy and the pathological brain. Frontiers in cellular neuroscience, 13, p.472800.
10. Tomoto, T., Liu, J., Tseng, B.Y., Pasha, E.P., Cardim, D., Tarumi, T., Hynan, L.S., Munro Cullum, C. and Zhang, R., 2021. One-year aerobic exercise reduced carotid arterial stiffness and increased cerebral blood flow in amnestic mild cognitive impairment. Journal of Alzheimer’s Disease, 80(2), pp.841-853.
11. Rauf, D. Walking May Help Ward Off Alzheimer’s — Especially if You’re at Higher Risk. Everyday Health. https://www.everydayhealth.com/neurological-disorders/walking-may-help-ward-off-alzheimers-especially-if-higher-risk/. Published Online: 31st July, 2025. Accessed: 22nd September, 2025.
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