Groundbreaking research by U.S. scientists suggests that walking at least 5,000 steps daily could significantly slow Alzheimer’s disease progression, potentially delaying cognitive decline by several years. The study, involving nearly 300 adults, found that those meeting this modest activity target were less prone to the spread of tau protein in the brain, a hallmark of Alzheimer’s symptoms.

The study tracked 296 adults aged 50–90 with no initial cognitive impairment. Participants underwent neuroimaging and wore wristband pedometers to monitor daily steps. Over an average nine-year follow-up, a clear link emerged between activity levels and brain health.

Sedentary participants showed faster tau buildup and quicker declines in cognition and daily function. Those averaging 3,001–5,000 steps delayed cognitive decline by about three years. The strongest benefits appeared in those walking 5,001–7,500 steps daily, delaying decline by an average of seven years. Published in Nature, the study emphasized that most benefits stemmed from slower tau accumulation.

Experts hailed the findings. Dr. Jasmeer Chhatwal, Harvard neurologist and co-author, stated: “Lifestyle factors appear to impact the earliest stages of Alzheimer’s, suggesting changes may slow symptoms if we act early.” Co-author Dr. Reisa Sperling added: “It’s possible to build cognitive resilience against tau in pre-clinical Alzheimer’s.”

Professor Tara Spires-Jones (UK Dementia Research Institute) called the study “well-conducted” and an “important advance,” noting benefits even from over 3,000 steps. Charles Marshall (Queen Mary University of London) acknowledged limitations but affirmed strong evidence linking moderate activity to slower early Alzheimer’s progression via reduced tau.

Dr. Richard Oakley (Alzheimer’s Society) reinforced: “What’s good for the heart is good for the head.” While observational, the study supports exercise alongside a balanced diet, no smoking, limited alcohol, and managing diabetes or hypertension to lower dementia risk.

Alzheimer’s, the most common dementia, affects 982,000 people in the UK. Early symptoms include memory issues and impaired thinking, worsening over time. Alzheimer’s Research UK reports dementia as the UK’s top killer, with 74,261 deaths in 2022 (up from 69,178). The WHO recommends 150 minutes of moderate or 75 minutes of vigorous exercise weekly.

Sedentary lifestyles carry heavy costs. In the UK, inactivity contributes to thousands of annual deaths—one 2019 estimate linked it to 70,000 deaths and £700 million in NHS costs. A 2018 CDC study found 8.3% of U.S. adult deaths tied to physical inactivity. These findings highlight exercise as vital for overall health and slowing neurodegenerative decline.