A new American study dismantles the myth of 10,000 daily steps. Scientists have revealed the number of steps that should be taken every day. New research shows that fewer steps are enough to maintain brain health and prevent the development of dementia, notes Study Finds.
STUDY. 4,000 steps a day keeps dementia and Alzheimer’s at bay
Although older studies show that we need at least 10,000 steps a day to stay healthy, the myth has been debunked, and scientists from the University of Washington University of Medicine have revealed that 4,000 steps are enough to get us off dementia and Alzheimer’s disease.
Researchers say simple exercise improves critical brain regions involved in memory and learning, reducing the risk of dementia. Furthermore, it was found that people who regularly walked, ran or played other sports had a larger brain volume. The US research is part of a larger investigation initiated by the Brain Health Center of the Neuroscience Institute in Santa Monica, California.
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In the research, scientists examined the brains of more than 10,000 people using MRI scans. They found that people who exercised regularly had more pronounced gray matter, which is extremely important for processing information. They also had more white matter, which connects different regions of the brain, and the hippocampus, a key area for memory, was also more prominent in people who exercised over time.
“We found that even moderate levels of physical activity, such as taking fewer than 4,000 steps a day, can have a positive effect on brain health. This is far less than the 10,000 steps often suggested, making it a more achievable goal for many people,” said David Merrill, MD, study co-author and director of PBHC in Santa Monica.
“Our research supports previous studies showing that being physically active is good for the brain. “Exercise not only lowers the risk of dementia, but it also helps maintain brain size, which is crucial as we age,” adds Cyrus A. Raji, Washington University of Medicine in St. Louis. Louis, the study’s lead researcher.
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My Analysis of the Study on Steps and Dementia Prevention
The widely-held notion that we need at least 10,000 steps a day to stay healthy has been a focal point of many health discussions for years. However, recent studies have been working towards debunking this myth. A recent news article I came across revealed some exciting findings that caught my attention.
The study, described in the article, indicates that we may not need as many steps as we thought to maintain brain health and prevent the development of dementia. The groundbreaking research finds that just 4,000 steps a day could be sufficient to keep dementia and Alzheimer’s at bay. These findings may come as a relief to many who struggle to hit the 10,000-step mark every day.
However, my analysis of existing research revealed a slightly different picture. While a recent news article (Study Finds) suggests that we only need 4,000 steps a day to maintain brain health, other reputable sources suggest otherwise. According to a study on the risk of dementia reduced by walking 9,800 steps a day [[1]]published in September 2022, we may actually need a higher step count to reap the benefits.
In fact, a later study from July 2024 showed that taking more steps per day was associated with a lower risk of incident all-cause dementia and estimated an optimal dose at 9,800 steps per day [[2]]. Another study from 2022, published in the National Center for Biotechnology Information, suggests that higher step counts are related to lower dementia incidence risks [[3]].
In light of these findings, it seems that the correlation between step count and the risk of dementia is complex and may depend on a range of factors, such as overall fitness, age, and mobility. The recommended daily step count to prevent dementia may indeed be higher than 4,000, and more likely in the range of 9,800.
While my analysis indicates a higher optimal step count than initially reported in the article, the core message remains that incorporating physical activity and exercise can significantly lower the risk of developing dementia. This finding is in line with existing recommendations that stress the importance of maintaining a healthy lifestyle, which includes daily physical exercise.
I must note, however, that there is still much to be discovered, and the correlation between physical activity and dementia is complex. Further studies are needed to gain a deeper understanding of this complex relationship, including other factors that contribute to lowering dementia risk. Nonetheless, incorporating physical exercise into our daily lives remains crucial for our overall well-being.
References:
[[1]]https://www.news-medical.net/news/20220914/Risk-of-dementia-reduced-5025-by-walking-9800-steps-a-day.aspx
[[2]]https://gpnotebook.com/pages/geriatric-medicine/steps-per-day-and-dementia-risk
[[3]]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9449869/
