How Walking Revitalises Your Brain
Ever wondered why a simple walk can clear your mind? It turns out that this basic human movement is one of the most powerful tools we have for maintaining and enhancing brain health--walking 8,000 steps a day has been shown to reduce the risk of dementia by nearly 50%. Let's explore the fascinating science behind how walking transforms your brain, step by step.
The Brain-Boosting Magic of Movement
When you walk, you're not just moving your legs – you're activating a cascade of biological processes that nourish and strengthen your brain. Here's what happens with each step:
The brain thrives on oxygen and when you walk your heart pumps faster, in turn improving blood flow to your brain. This improved circulation ensures that oxygen and vital nutrients reach your neurones [1]. For instance, increased circulation stimulates the production of something called brain-derived neurotrophic factor (BDNF), a remarkable protein supports the growth of new brain cells and helps existing ones thrive.
Think of your brain as a garden: BDNF is the master gardener, nurturing new growth (neurogenesis) and maintaining healthy neural connections (neuroplasticity). This process is particularly active in the hippocampus, your brain's memory centre [2], essentially helping your brain stay young and adaptable.
Walking's Molecular Symphony
On a metabolic level, walking orchestrates an impressive array of protective mechanisms: It reduces chronic inflammation and helps combat oxidative stress [3]. These factors contribute to cognitive decline, with chronic inflammation being particularly significant as one of the established 'hallmarks of ageing' [4]. Chronic inflammation and oxidative stress can wreak havoc on your brain, but regular walking can help strengthen your immune system and promote brain resilience to such factors. Walking also helps regulate blood sugar and hormones, regulating glucose levels and optimising energy use in brain cells, ensuring they perform efficiently [5]. It further promotes the release of dopamine and serotonin, the “feel-good” chemicals, while lowering cortisol, the stress hormone. This combination not only boosts mood but also fortifies the brain against the wear and tear of daily stress [6].
The Real-World Benefits
These biological changes translate into tangible improvements in your daily life:
Processing Speed and executive function: Studies have shown that even moderate-intensity exercise like brisk walking can speed up cognitive reaction times by enhancing blood flow and boosting activity in the prefrontal cortex [7,8]. This boost in circulation to the brain's command centre helps you think faster, make clearer decisions, and handle complex tasks with greater ease. Whether you're preparing for a crucial presentation or juggling multiple responsibilities, a walk can help you perform at your best.
Memory Function: Regular walking has been linked to improvements in episodic memory (the ability to recall past events). Research shows that walking just 40 minutes three times weekly can increase hippocampal volume, effectively rolling back age-related memory decline by one to two years [2]. This means better recall for everything from daily tasks to cherished memories. This may even have implications for susceptibility to neurodegenerative disease such as Alzheimer's.
Cognitive Flexibility:Life often throws curve balls, and walking improves your brain’s ability to adapt to changes or stressors. Walking enhances neuroplasticity, which helps the brain reorganise itself in response to new challenges [8]. Whether it’s switching gears between work and family life or coming up with creative solutions, walking helps you stay flexible and resilient.
Mood and Mental Health: The impact of walking extends beyond cognitive function to emotional wellbeing. A study published in The Journal of Psychiatric Research found that 30 minutes of walking daily significantly reduced symptoms of depression and anxiety in participants [9]. Translation? Walking can help you shake off a bad day and build emotional resilience over time.
Protection Against Cognitive Decline: Research consistently shows that regular walking lowers the risk of cognitive conditions like dementia and Alzheimer’s disease by preserving neural pathways and reducing brain shrinkage [10]. For instance, walking 8,000 steps a day has been shown to reduce the risk of dementia by nearly 50%. Think of each walk as a deposit in your cognitive health savings account – small daily investments that yield tremendous returns over time.
Making it count:
The beauty of walking lies in its simplicity. You don't need special equipment or training – just comfortable shoes and the willingness to take that first step. Whether it's a morning walk around your neighbourhood, a lunchtime stroll through a park, or an evening walk with family, each step brings you closer to a healthier, sharper mind.
Remember: Walking isn't just exercise – it's a form of brain training that can transform your mental and emotional wellbeing, one step at a time.
REFERENCES:
[1] Hillman, C., Erickson, K. & Kramer, A. Be smart, exercise your heart: exercise effects on brain and cognition. Nat Rev Neurosci 9, 58–65 (2008). https://doi.org/10.1038/nrn2298
[2]K.I. Erickson, M.W. Voss, R.S. Prakash, C. Basak, A. Szabo, L. Chaddock, J.S. Kim, S. Heo, H. Alves, S.M. White, T.R. Wojcicki, E. Mailey, V.J. Vieira, S.A. Martin, B.D. Pence, J.A. Woods, E. McAuley, A.F. Kramer, Exercise training increases size of hippocampus and improves memory, Proc. Natl. Acad. Sci. U.S.A. 108 (7) 3017-3022
[3] Moon HY, Praag HV. Physical Activity and Brain Plasticity. J Exerc Nutrition Biochem. 2019 Dec 31;23(4):23-25. doi: 10.20463/jenb.2019.0027. PMID: 32018342; PMCID: PMC7004567
[4] López-Otín C, Blasco MA, Partridge L, Serrano M, Kroemer G. The hallmarks of aging. Cell. 2013 Jun 6;153(6):1194-217. doi: 10.1016/j.cell.2013.05.039. PMID: 23746838; PMCID: PMC3836174
[5] Raichlen DA, Alexander GE. Adaptive Capacity: An Evolutionary Neuroscience Model Linking Exercise, Cognition, and Brain Health. Trends Neurosci. 2017 Jul;40(7):408-421. doi: 10.1016/j.tins.2017.05.001. Epub 2017 Jun 10. PMID: 28610948; PMCID: PMC5926798
[6] Mazyarkin Z, Peleg T, Golani I, Sharony L, Kremer I, Shamir A. Health benefits of a physical exercise program for inpatients with mental health; a pilot study. J Psychiatr Res. 2019 Jun;113:10-16. doi: 10.1016/j.jpsychires.2019.03.002. Epub 2019 Mar 8. PMID: 30878787
[7] Hillman, C., Erickson, K. & Kramer, A. Be smart, exercise your heart: exercise effects on brain and cognition. Nat Rev Neurosci 9, 58–65 (2008). https://doi.org/10.1038/nrn2298
[8] Colcombe S, Kramer AF. Fitness effects on the cognitive function of older adults: a meta-analytic study. Psychol Sci. 2003 Mar;14(2):125-30. doi: 10.1111/1467-9280.t01-1-01430. PMID: 12661673.
[9] Zhao Y, Niu H, Liu S. Effects of aerobics training on anxiety, depression and sleep quality in perimenopausal women. Front Psychiatry. 2022 Nov 24;13:1025682. doi: 10.3389/fpsyt.2022.1025682. PMID: 36506429; PMCID: PMC9730414
[10] Laurin D, Verreault R, Lindsay J, MacPherson K, Rockwood K. Physical activity and risk of cognitive impairment and dementia in elderly persons. Arch Neurol. 2001 Mar;58(3):498-504. doi: 10.1001/archneur.58.3.498. PMID: 11255456
