One example: Drinking a glass of water after you wake up in the morning. This simple habit rehydrates the gut lining and kickstarts digestion. It also supports memory, concentration and mood—even more than coffee.
“Chronic poor sleep accelerates toxic protein buildup. Seven to eight hours of quality sleep is not a luxury; it is biological maintenance for the brain,” Dr. Malla says.
Another simple habit that many people underestimate is walking. Walking not only lowers the risk of heart disease, it lowers the risk of Alzheimer’s. In fact, a 2025 study pinpointed the daily step count associated with delaying Alzheimer’s by seven years—that’s pretty major!
Parade talked to neurologists about the study and why walking is so powerful for brain health. Want to know how many daily steps to aim for? Keep reading to find out.
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“This study offers some of the clearest evidence yet that regular walking can meaningfully slow the progression of Alzheimer's disease and points to a specific biological reason,” Dr. Malla tells Parade, explaining that the brain is like a network of pipes that need to stay clean and clear.
Related: These 6 Simple Lifestyle Tweaks Can Lower Dementia Risk by 18%
As the study shows, a higher daily step count increases the benefits. With this in mind, you may wonder if running is more beneficial for brain health than walking. After all, the faster you go, the more steps you can get in. Dr. Rong Zhang, PhD, a UT Southwestern neurologist who researches how exercise affects the heart, brain and aging, says that walking and running are both beneficial.
Related: The Silent Symptom Most People Don't Realize Could Be a Dementia Sign, According to Neurologists
Can People With Alzheimer’s Benefit From Walking?
“The study suggests that individuals with high amyloid in the brain, a hallmark of Alzheimer's disease, still can benefit from daily walking. However, randomized trials are needed to demonstrate this observation,” Dr. Zhang says.
Scientific research has shown that exercise, especially walking, is beneficial for people with mild-to-moderate Alzheimer's disease. “A randomized controlled trial published in the Journal of Alzheimer's Disease found that a six-month aerobic exercise intervention significantly reduced the decline in global cognition in comparison to Alzheimer's natural course of decline,” Dr. Malla says.
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“Find a hobby or sport for which you have a passion. It can be anything that you would enjoy doing daily that gets you moving, such as hiking or gardening. The key is to treat exercise or physical activity like your daily hygiene,” Dr. Zhang says, adding that other forms of exercise, such as swimming, cycling, dancing, gardening and even doing house chores can help reduce the risk of dementia.
Besides physical activity, Dr. Malla notes that maintaining a healthy diet, consistently getting enough sleep, engaging socially with others and continuing to find ways to challenge your brain are all other ways to support brain health as you age.
As you can see, there are many ways to support your brain health as you age. Incorporating a daily walk into your routine just might be the most powerful action you can take in protecting your cognition.
Related: I Tried the Evening Walking Trend ‘Passeggiata’ That Italians Swear By
Sources
Dr. Prerna Malla, MBBS, MD, neurologist with MedStar Health.Wendy Yau, W. Y., Kirn, D. R., Rabin, J. S., et al. (2025). Physical activity as a modifiable risk factor in preclinical Alzheimer’s Disease.Nature Medicine. 31:4075-4083. Dr. Rong Zhang, PhD, UT Southwestern neurologist who researches how exercise affects heart, brain and aging. Dr. Zhang directs the cerebrovascular laboratory at the Institute for Exercise and Environmental Medicine, a collaboration between UT Southwestern and Texas Health Presbyterian Hospital Dallas.Yu, F., Vock, D. M., Wyman, J. F. (2021). Cognitive Effects of Aerobic Exercise in Alzheimer’s Disease: A Pilot Randomized Controlled Trial.Journal of Alzheimer’s Disease. doi.org/10.3233/JAD-20110.Hence then, the article about scientists reveal the daily step count that may delay alzheimer s by 7 years was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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