Walking 4,000 steps a day is good for the brain
New research published in the Journal of Alzheimer's Disease examined brain scans of more than 10,000 individuals and found that even a little bit of exercise, like walking a few thousand steps a day, can lead to larger brain volume.
Brain volume is linked to our brain health, with lower brain volume indicating cognitive decline and potentially leading to dementia. So, the researchers suggest that staying physically active increases brain volume, which may have a potential neuroprotective effect.
Even moderate levels of physical activity, such as walking about 4,000 steps a day, can have a positive impact on brain health, said Dr. David Merrill, study co-author and director of the Pacific Neuroscience Institute's Center for Brain Health.
“This is significantly less than the commonly recommended 10,000 steps per day, making it a more achievable goal for many people,” notes Dr. David Merrill.
In the study, 10,125 participants, with an average age of 52, underwent whole-body magnetic resonance imaging (MRI) to measure their brain volume relative to their fitness levels.
Whether they walk, run or play sports, people who engage in activities that get their heart and lungs pumping for at least 10 minutes have more gray matter in key regions like the hippocampus, substantia nigra (information processing center), and occipital, frontal and parietal lobes.
Do not exercise at too high an intensity.
Dr Sri Karan Uddesh Tanugula, consultant general practitioner at Yashoda Hospital Hyderabad (India) - explains that physical activity increases blood flow to the brain, providing more oxygen and nutrients, supporting cognitive function.
“It also stimulates the release of chemicals like neurotransmitters and growth factors, which promote the growth of new neurons and enhance brain connectivity in general. Exercise is also associated with reduced inflammation and improved mood, which contribute to a healthier brain,” says Dr. Sri Karan Uddesh Tanugula.
According to Dr. Dilip Gude, senior consultant physician at Yashoda Hospital Hyderabad (India), moderate exercise, about 45 minutes a day can improve problem-solving skills, judgment, cognition and memory.
Besides, this activity also helps balance emotions, reduce depression and anxiety.
However, Dr. Dilip Gude warns that exercising too intensely, beyond physical endurance, can negatively affect brain health, mainly memory.
