Walking 3,000 Steps a Day May Help Slow Alzheimer’s

A new study has found that walking as little as 3,000 steps a day (roughly 2 to 2.5 kilometres) may help slow the progression of Alzheimer’s disease. The research shows that even moderate daily activity can protect the brain, delay memory decline and improve long-term health outcomes.

What the Research Found

Researchers tracked older adults for more than a decade and found that those who walked at least 3,000 steps a day showed slower cognitive decline than those who were largely inactive. Those walking between 5,000 and 7,000 steps a day showed the strongest benefits, with some delaying the onset of Alzheimer’s-related changes by several years. Walking appeared to slow the build-up of tau and amyloid proteins in the brain which are key markers of Alzheimer’s disease.

Why Walking Protects the Brain

There are several biological reasons walking supports brain health:

• Improves blood circulation and oxygen delivery to the brain

• Reduces chronic inflammation that can damage brain cells

• Boosts brain growth factors that help repair and protect neurons

• Supports heart health, which is directly linked to cognitive function

• Reduces stress and improves mood, helping the brain function better overall

What 3,000 Steps Means

• Around 2.1–2.4 kilometres, depending on stride length

• Roughly 35–40 minutes of walking at a moderate pace

• Equivalent to:

  • 20–25 minutes of cycling

  • 15–20 minutes of light aerobic activity

Even short, frequent walks throughout the day can add up to the same benefit.

The Broader Health Benefits

Walking doesn’t just protect your brain, it supports nearly every system in your body.
Regular walking helps:

• Reduce risk of heart disease and stroke

• Lower blood pressure and cholesterol

• Control blood sugar and diabetes risk

• Improve joint flexibility and bone strength

• Support mental wellbeing and reduce symptoms of depression

The Takeaway

You don’t need 10,000 steps a day to see meaningful benefits.
Starting with 3,000 steps daily, about a half-hour walk, can improve brain health, prevent chronic disease and enhance overall wellbeing.

Small, consistent steps can have a big impact for your brain, your heart and your health.