Don't Skip Winter Walks — They Could Slow Alzheimer's Disease And How Many Steps It Takes May Surprise You

Just This Many Steps A Day Could Help Protect Your Brain

We get it, it’s tempting to start skipping your daily walk outdoors as the days grow colder and darker, but a new study is giving you one more reason to get those steps in — they could help protect your brain from Alzheimer’s disease.

In a new study published in the journal Nature Medicine, researchers found that just 3,000 to 5,000 steps a day slowed the development of a protein or plaque linked to Alzheimer’s progression by an average of three years.

When walkers bumped up their steps to between 5,000 to 7,500 steps a day the benefits improved, delaying the accumulation of those proteins by an average of seven years.

Those benefits leveled off or plateaued when daily steps surpassed 7,500.

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The Harvard Aging Brain Study looked at 296 people, between the ages of 50 and 90. None of the participants showed signs of cognitive issues at the beginning of the study, but some showed elevated levels of the protein beta-amyloid.

Researchers believe a buildup of amyloid can trigger a web of tau proteins that spread in the brain, impacting brain cells and leading to cognitive impairment.

Using pedometers worn on the waist, participants were tracked for up to 14 years, conducting yearly cognitive assessments and brain scans.

While this study was small, researchers are excited about the findings telling Science Daily, "This sheds light on why some people who appear to be on an Alzheimer's disease trajectory don't decline as quickly as others," said senior author Jasmeer Chhatwal, MD, PhD, of the Mass General Brigham Department of Neurology. "Lifestyle factors appear to impact the earliest stages of Alzheimer's disease, suggesting that lifestyle changes may slow the emergence of cognitive symptoms if we act early."

Scientists at the Centers for Disease Control and Prevention estimate that 6.7 million Americans have Alzheimer’s disease, which could balloon to nearly 14 million by the year 2060.

While you could get your steps on the treadmill, getting outside in nature and weather can add plenty of other health benefits.

Previous research has shown that outdoor walks can:

- Reduce cortisol levels

- Lower your heart rate and blood pressure

- Increase your vitamin D levels

- Improve breathing

- Improve balance and muscle tension

The U.S. Department of Agriculture even cites research that found people who live near parks and green spaces have less mental distress and extended life spans.

So bundle up if you need to, but don’t skip those outdoor walks this winter.