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How Walking Benefits Brain Health~ Dr. Domenico Pratico', MD, FCPP

  • Writer: Dr. Domenico Pratico
    Dr. Domenico Pratico
  • Jul 22
  • 3 min read

We all know that walking at least 4000 steps every day has enormous benefits for cardiovascular health both in the short and the long term and most importantly at any age.

Science tells us that the cardiovascular benefits of regular walking include:

  • Lower cholesterol

  • Lower blood pressure

  • Lower risk of premature death

  • Improvements in the health of the vasculature (i.e., arteries)

  • Help preventing weight gain


Walking is good not only for your heart but also for your brain!
Walking is good not only for your heart but also for your brain!

Interestingly, recent studies have shown that this vey regular regimen of daily physical activity can have a positive effect on our brain health as well.

However, until recently we did not know how this newly described effect comes about. In other words, what are the mechanisms responsible for the brain benefits of walking? 

 

New research is shedding lights into this very fascinating area of research, providing us for the first time with the scientific basis of why walking is also beneficial for brain health.

In fact, besides the same reasons listed above for cardiovascular health, all of which are also indirectly beneficial for brain health, the new studies revealed that there are at least 3 additional direct mechanisms responsible for it.


  1. Effect on Brain Volume

A daily and regular walking regimen can increase the volume of specific brain regions that are known to be involved in activities such as memory, learning, cognitive and executive functions. Among these areas affected the most, the hippocampus and the pre-frontal cortex. Thus, the results of recent studies shows that walking can lead to increase in hippocampal volume, which is a brain area crucial for memory and spatial navigation. Additionally, it may also increase the volume of the prefrontal cortex, which is known to be involved in higher-level cognitive functions like problem-solving and reasoning and executive functions.

 

  1. Effect on Factors that are Nutrients for the Brain

Studies have demonstrated that a regular walking activity results in an increase in the level and release of neurotrophic factors, compounds produced by the nerve cells themselves in the brain which favor their own health and resilience against external “attacks”.

Among them, scientists measured the levels of the Brain Derived Nerve Factor (BDFN), a protein known to support nerve cell growth and survival and found that they were significantly higher in subjects that followed a regular walking regimen compared with the ones who did not.

Interestingly, the same BDNF plays an important role in memory, learning, and cognitive function. Because of these qualities, an increase in BDNF levels can help create a healthier brain network and connections among the different nerve cells and brain areas which will ultimately improve cognitive performance.


  1. Effect on Cognitive Function and Activities

Research has also indicated that a regular walking regimen can improve general attention, ideas formulation and concepts processing speed, memory ability, and overall cognition.

In addition, there is evidence that daily walking may also lead to an enhancement in general creativity and an increase in the flow of ideas which will then promote different perspectives and complex thoughts in the subject. The effects listed above are also often associated with others such as: better mood, less stress, better sleep, all of which can indirectly improve cognitive function.

 

Walking every day is like hitting the gym for our brain health!
Walking every day is like hitting the gym for our brain health!

In summary, maintaining an active lifestyle is essential for both physical and mental well-being. There is no real need to commit to structured exercise routines, such as hitting the gym, to stay fit and healthy.

Today we know that there is a simple yet powerful solution that can still provide similar and significant health benefits: daily walking.


Walking is an accessible, non-pharmacological intervention for promoting brain health, reducing disease risk, and enhancing longevity. Devoting just 20-25 minutes a day to walking can yield remarkable improvements in overall health.


It's worth noting that it's never too early and never too late to begin a regular walking routine. Whether you're 30, 60, or 80 years old, the health benefits are attainable and substantial for all ages.

 

For the love of your body and your brain keep walking!

 

If you enjoyed this blog and are interested in reading more of my blogs:


Photo of Dr. Domenico Pratico'. MD, FCPP wearing a lab coat, blog author.
Dr. Domenico Pratico' , MD, FCPP

Domenico Praticò, MD, holds the the Scott Richards North Star Charitable Foundation Chair for Alzheimer’s Research and serves as a Professor and the Founding Director of the Alzheimer’s Center at Temple, as well as a Professor of Neural Sciences at Lewis Katz School of Medicine at Temple University.


For more information on the research conducted by Dr. Domenico Pratico, please visit this link.


Connect with Dr. Domenico Pratico through LinkedIn, Facebook, Twitter, Medium.


Stay updated with the work happening at Dr. Domenico Pratico's lab by visiting the Pratico Lab website.


 
 
 

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