Less Than 9,000 Steps a Day May Keep Alzheimer's Away

Finally -- mainstream publications are reporting what wellness experts have been prescribing for years. Moderate exercise can slow cognitive decline in people at risk of Alzheimer's Disease.

Newsweek just reported that a Harvard Medical School study, published in JAMA Neurology, found that a total of 8,900 steps a day appeared to slow the rates of cognitive decline and brain volume loss in people who already had amyloid plaque -- a protein thought to play a role in Alzheimer's -- in their brain.

Since there are currently no drugs that prevent nor treat Alzheimer's, the use of lifestyle modification to reduce the risk of dementia or to slow dementia progression is critically important.

What a simple solution. Go take a walk!

Invest in a clip-on pedometer or use a health app on your cellular phone to track those daily steps. Stand-up straight and take some long strides. You'll want to move briskly enough to raise your heart rate, break a light sweat, but still be able to carry on a conversation.

Not only will daily walking reduce your dementia risk, it will improve your memory, lower your blood pressure, improve your muscle tone, endurance and balance, boost your metabolism for weight loss, and improve your overall heart health. It 's that all important first step in taking control of your health. And you'll love the afterglow -- the sense of accomplishment and self-determination it provides is addicting!

So, what's your excuse?

"I don't have the time." It doesn't have to be all in one clip. Walk one-time around the block a couple of times each day. Park at the far-end of parking lots. Take the stairs. Ten minutes at a time will add up quickly, you'll see.

"The weather is bad" or "My neighborhood isn't safe." Check the "mall walker" hours at your local shopping mall -- no charge, it's heated, cooled, rain free and you'll meet other like-minded walkers. (My Dallas Galleria mall is open from 7-10 am for walkers and each level is a 1/2 mile loop -- and it includes window shopping, too.) Check into indoor track facilities at your local community college or recreation center. Or, invest in a treadmill. (Facebook Marketplace has lots for used options at significant discounts.)

"I don't like to walk alone." Do an internet search for walking groups and clubs in your area. Check the MeetUp app, too. (I found a great ladies hiking group with weekend meet-ups -- a fun way to explore new trails.) Ask your neighbors if they'd like a walking buddy and set-up a daily walking time -- it'll force you off of the couch. And, being social also reduces dementia risk -- you get a two-for-one risk reduction!

"Walking is so boring." Hook-up those earbuds and explore fun walking diversions. Rock-out to your favorite tunes. Try a recorded walking meditation and find your Zen. Listen to inspiring TED talks. Tune into educational podcasts. Learning something new also reduces dementia risk -- another double risk reduction!

So, take that first step today. It'll quickly lead to 8,900 steps a day -- and to a future without Alzheimer's.

Sources for research nerds and naysayers:

JAMA Neurol. Published online July 16, 2019. doi:10.1001/jamaneurol.2019.1879

DISCLAIMER: This information provided is for educational and informational purposes only. It is not intended nor implied to supplement or replace professional medical treatment, advice, and/or diagnosis. This information is to be used at your own risk based on your own judgement. See complete disclaimer.