A recent study conducted in the United States has revealed that walking around 5,000 steps a day can protect the brain from Alzheimer’s disease.

The long-term research followed nearly 300 elderly participants over 14 years and found that those with higher levels of physical activity had slower rates of mental decline, even when showing early biological signs of Alzheimer’s.

Researchers discovered that participants with elevated levels of beta-amyloid—a protein that builds up in the brains of people developing Alzheimer’s—experienced less mental deterioration if they stayed physically active.

The study, published in Nature Medicine on November 3, noted that while exercise did not reduce beta-amyloid buildup, it slowed the accumulation of another toxic protein, tau, which directly damages brain cells.

5,000 steps is enough, researchers say

Experts involved in the study highlighted that light to moderate activity, such as walking between 5,500 and 7,500 steps daily, made a significant difference.
People in this range showed half the rate of cognitive decline compared to those who were mostly inactive. Interestingly, walking more than 10,000 steps did not show additional benefits — meaning around 5,000 steps a day is sufficient to protect brain health.

Expert view: Lifestyle matters

Dr. Wendy Yau, the lead author of the study, emphasized the importance of simple, sustainable lifestyle habits in improving mental well-being.
“We should not underestimate the importance of lifestyle factors that people can adopt to improve their mental health,” she said.

Currently, about 7 million Americans live with Alzheimer’s disease, and the number is expected to double by 2060, according to official statistics.

Experts noted that although medications such as Kisunla and Leqembi can slow Alzheimer’s progression, regular physical activity remains one of the most effective and accessible ways to delay its onset.

However, the researchers clarified that the study was observational, meaning it cannot definitively prove that walking directly prevents Alzheimer’s.
Still, the evidence shows that consistent physical activity contributes significantly to maintaining mental health and reducing the early symptoms of the disease.