Dementia is a debilitating condition that affects millions of people worldwide. It is a progressive disorder that primarily affects memory but can also impact a person’s ability to think, reason, and communicate effectively.

Fortunately, there are ways to monitor your risk of developing dementia, and one of them is as simple as taking a few steps.

What is the one simple move?

Walking. That’s right. Walking can be a predictor of dementia risk.

According to a study by researchers at the University of Kansas, people who walk less than 5,000 steps a day may be at increased risk for developing dementia or Alzheimer’s disease.

The study followed nearly 400 older adults who did not have dementia for two years. Participants were asked to wear an accelerometer, which tracked their daily steps, and were given cognitive tests during the study period.

The results showed that people who walked less than 5,000 steps a day had a higher risk of cognitive decline, as well as an increased risk of developing dementia or Alzheimer’s disease.

Why is walking important for brain health?

Physical activity, like walking, has been shown to have a significant impact on brain health. Walking helps to increase blood flow and oxygen to the brain, which can improve cognitive function.

Exercise also helps to boost the growth of new brain cells, which can help to reduce the risk of cognitive decline.

Walking has also been shown to have a positive impact on mood and reduce stress. A study by researchers at the University of California found that regular exercise, including walking, can reduce levels of cortisol, a hormone associated with stress.

How much walking is enough?

The American Heart Association recommends that adults get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. This can be broken down into 30 minutes of exercise, five days a week.

For older adults, the National Institute on Aging recommends at least 150 minutes of moderate-intensity exercise, like brisk walking, per week.

This can be broken down into 30 minutes of exercise, five days a week, or 10-minute intervals throughout the day.

Other ways to reduce your risk of dementia

While walking is a simple way to monitor your risk of dementia, there are other steps you can take to reduce your risk:.

1. Eat a healthy diet: A diet low in saturated fats and high in fruits, vegetables, and whole grains can help to reduce your risk of cognitive decline.

2. Stay socially active: Social engagement has been shown to have a positive impact on cognitive function. Joining a club, volunteering, or spending time with friends and family can help to reduce your risk of dementia.

3. Challenge your brain: Engaging in mentally stimulating activities, like reading, doing puzzles, or learning a new skill, can help to keep your brain active and reduce your risk of cognitive decline.

4. Manage chronic conditions: Conditions like high blood pressure, diabetes, and high cholesterol can increase your risk of developing dementia. If you have any of these conditions, work with your doctor to manage them.

Conclusion

Walking is a simple and effective way to reduce your risk of dementia or Alzheimer’s disease. By tracking your steps and increasing your activity level, you can help to keep your brain healthy and functioning well.

Combine walking with a healthy diet, social engagement, brain challenges, and disease management for a comprehensive approach to reducing your dementia risk.