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Re-activateToss the ginkgo biloba and lace up your walking shoes. Walking at least six miles per week may protect brain size, and in turn, cut your risk of developing memory problems later in life, according to a study published this week in the journal Neurology.
For the study, 299 dementia-free seniors reported the number of blocks they walked in one week. The total number of blocks walked over a one-week period ranged from 0 to 300. The walkers were given brain scans nine years later to measure brain size, and then four years after that they were tested for signs of cognitive decline. Researchers found that those who walked at least 72 blocks, or roughly six miles, had greater gray matter volume than those who didn't walk as much, and they cut their risk of developing memory problems in half.
This is not the first study to tout the brain-boosting benefits of regular exercise. A 2008 study looked at the cognitive function of seniors who were starting to experience memory problems and found that those who exercised three times a week, most of them by walking, scored better on memory tests than participants who hadn't exercised. And in a 2006 study of about 1,700 older Seattle residents, those who walked at least three times a week cut the risk of developing dementia over the course of six years by nearly a third.
To get the most out of your walk, get the right shoes and aim for 30 minutes daily, or most days of the week. For added motivation, grab a buddy or strap on a pedometer to track your steps. Studies show that walkers using pedometers are more successful at increasing activity levels, and in a review of pedometer-based walking programs, participants increased their activity levels by roughly 2,200 steps per day.—Ginger Skinner, Web associate editor
Your diet and social life can affect your memory, too. Get more tips on how to stay sharp.
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