10,000 steps for your mind: How can daily walk lower the risk of dementia in half Written by Abd al -Hamad Ahmed September, 2025
The big question
We have long heard that “10,000 steps per day” have been in good health. But can these steps also help keep our minds sharp?
A huge study of the biological bank in the United Kingdom – they wandered at 78,430 adults for nearly seven years – to find the sweet spot between the daily movement and the risk of dementia.
What did the researchers do?
Participants (aged 40 and 79 years old) wore the acceleration of the wrist that recorded each step. For the next 6.9 years, the researchers follow new diagnoses for dementia through hospital records and primary care.
They measured:
Total daily steps
Exhibition steps – slow daily movements (less than 40 steps per minute)
Steps purposeful – brisk walking or exercise (40+ steps per minute)
The peak for 30 minutes rhythm-medium speed within half an hour each person.
Important numbers
The results were remarkable:
The optimum dose: ≈9,800 steps per day are linked to the lowest risk of developing dementia – 50 % less than people who have marched slightly.
The minimum dose to benefit: only ≈3,800 steps per day-and on foot for 30 minutes-reduce the risk of dementia by about 25 %.
Inspection Costume: People who registered regularly have purposeful or fast steps or have reached a peak rhythm of about 112 steps/minute, enjoying the strongest protection.
In short: Not only the number of steps you take, but how to move on intentionally.
Why does it work
Regular walking does not exceed the strengthening of your legs. Research appears:
Blood flow to the brain improves.
It reduces inflammation and helps control blood pressure and blood sugar.
It supports the growth of new brain connections through nervous elasticity.
These effects unite to protect memory and cognitive function as we get older.
What does this mean to you
You do not need to organize in the gym or perfect routine. Here is what the evidence indicates:
It aims at at least 4000 steps a day to start seeing the benefits.
Work is about 10,000 steps when it is possible to get the maximum protection.
Pick a pace. It seems that brisk walking (about 112 steps per minute) gives your mind an additional boost.
Even small and consistent increases – the stairs, short walking breaks or evening picnic can occur daily – a tangible difference.
Ready -made meals
JAMA’s neuroscience study provides convincing evidence: the daily movement is one of the simplest and most powerful ways to protect against dementia.
You don’t have to be athlete. You only need to put one foot in front of the other – preferably a little faster than usual – and let each step become an investment in yourself in the future.
Based on: Del Pozo Cruz B, Ahmadi M, Naismith SL, Stamatakis E. “The Daily Steps Number and Intensity Association with Dementia in the 78,430 adults living in the UK.” The nerve group. 2022; 79 (10): 1059-1063. DOI: 10.1001/Jamaneurol.2022.2672
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