Walking: The Cognitive Benefits of a Simple Step

By Ram Rao, Ph.D., Principal Research Scientist for Apollo Health

In a previous blog, I explored the idea of an “exercise pill” that might help certain individuals. However, despite the ongoing hype around such innovations, no single pill, supplement, or drug can truly replicate the broad, brain-boosting benefits of physical activity. For those who are unable to engage in intense exercise, regular walking also offers comparable health benefits in a gentler form.

Numerous studies have linked walking with improved cognitive performance. A landmark 2011 study published in Proceedings of the National Academy of Sciences found that older adults who walked briskly for 40 minutes three times a week over a year increased the size of their hippocampus — the brain region responsible for memory — by 2%, effectively reversing age-related shrinkage. Another study in Neurology (2010) followed 299 adults over nine years and found that greater amounts of walking (frequency and duration) were associated with greater gray matter volume and a 50% reduced risk of cognitive decline and Alzheimer’s disease. Even short bouts of walking during the day can enhance creativity and executive function in younger adults, according to a 2014 Stanford study published in the Journal of Experimental Psychology.

• Increased Blood Flow: Walking enhances cerebral blood flow, delivering more oxygen and nutrients to brain tissue, supporting neurogenesis (the creation of new neurons) and synaptic plasticity.
• BDNF Elevation: Walking raises levels of Brain-Derived Neurotrophic Factor (BDNF), a protein that supports neuron survival and growth, thus playing a crucial role in learning and memory.
• Reduction in Inflammation and Stress Hormones: Walking lowers cortisol levels and systemic inflammation, which are linked to cognitive decline and mood disorders.
• Enhanced Connectivity: Imaging studies show improved functional connectivity in key brain networks — especially the areas responsible for memory and decision-making — after consistent walking routines.

How much walking is recommended? One research study showed that walking 8,900 steps daily (approximately 4.5 miles) protects amyloid-positive individuals from cognitive decline. Other studies have recommended 10,000 steps daily (approximately 5 miles). Some studies suggest that consistent daily walking, rather than just increasing total step count, may better support cognitive flexibility and executive function in older adults. So, my suggestion is, instead of worrying about the total number of steps, cultivate the habit of walking for some time daily. As mentioned above, it is a low-cost, low-risk activity with profound effects as it engages the body, brain, and mind simultaneously, enhancing blood flow, reducing stress, and stimulating neurotrophic factors naturally, thereby sharpening memory, slowing down cognitive decline, and enhancing overall mental health. In a world looking for high-tech solutions to brain health, perhaps the best medicine is a simple walk around the block. It’s a reminder that gentle movement is also medicine.