Dr. Poonam C Awatare
Specialist Neurologist
International Modern Hospital Dubai
Alzheimer’s disease is one of the leading causes of dementia worldwide, posing both a personal and societal challenge. While there is no absolute way to prevent the condition, growing evidence suggests that lifestyle choices—particularly physical activity—can play a powerful role in lowering risk and slowing progression. Among the simplest and most effective interventions available to everyone is walking.
How Walking Protects the Brain
Walking is more than just a means of transport or light exercise; it is a moderate-intensity aerobic activity with direct effects on brain health. Regular walking helps maintain healthy blood circulation, enhances cardiovascular function, and ensures optimal blood flow to the brain. This brain perfusion is vital in protecting neurons and cognitive function.
Scientific research has highlighted several biological mechanisms by which walking can reduce the risk of Alzheimer’s:
- Stimulating neurotrophic factors: Exercise promotes the release of brain-derived neurotrophic factor (BDNF), which supports neuron survival and synaptic plasticity.
- Reducing inflammation and oxidative stress: Both processes are implicated in Alzheimer’s pathology, and walking helps counteract them.
- Slowing brain aging: Regular physical activity preserves gray matter volume and strengthens brain connectivity, slowing cognitive decline.
Observational studies consistently show that higher levels of physical activity are linked with lower incidence of dementia. Even modest amounts make a difference—one study reported that walking as little as 3,800 steps per day was associated with a 25% reduction in dementia risk.
How Much Walking Is Enough?
Experts recommend at least 150 minutes per week of moderate aerobic activity, which can easily be achieved through brisk walking. This guideline aligns with broader World Health Organization (WHO) recommendations for general health.
Different studies suggest varying thresholds:
- 10,000 steps per day is associated with the lowest dementia risk in some populations.
- Adding just 5 minutes a day of moderate to vigorous activity can already contribute to lowering dementia risk.
- In intervention trials, older adults who walked four times per week for 12 weeks demonstrated improved memory and stronger brain network connectivity.
A practical, evidence-based goal is 30 minutes of brisk walking on most days of the week.
Who Benefits the Most?
While walking is beneficial for all age groups, some people may gain particularly strong protection against Alzheimer’s disease:
- Older adults with mild cognitive impairment (MCI): Walking helps slow the progression of symptoms.
- Those with genetic risk factors (e.g., APOE ε4): Research shows fitness lowers dementia risk even in high-risk individuals.
- People with vascular risk factors such as hypertension, diabetes, or obesity: Walking helps manage these conditions, which are also linked to dementia development.
A Holistic Prevention Strategy
Walking is powerful, but the best outcomes occur when it is combined with other lifestyle measures:
- Complementary exercise: Resistance training, balance, and flexibility workouts expand physical benefits.
- Cognitive stimulation: Learning, puzzles, and social activities keep the brain active.
- Cardiometabolic health: Managing blood pressure, blood sugar, and cholesterol is essential.
- Diet and lifestyle: Following a Mediterranean or MIND diet, maintaining good sleep, and reducing stress complete the picture.
Alzheimer’s in the UAE and the Region
Alzheimer’s disease is the most common form of dementia in the UAE, creating a significant health and economic challenge. Estimates suggest the UAE spends around US$1.35 billion annually on dementia-related care, which accounts for about 0.19% of GDP.
In the broader Middle East and North Africa (MENA), dementia cases are projected to rise by 367% by 2050, driven by demographic changes and rising lifestyle-related risk factors. While large UAE-based trials specifically linking walking and Alzheimer’s prevention remain limited, international studies provide robust evidence to inform local health strategies.
Case Study
A 12-week trial involving older adults aged 71–85 found that walking on a treadmill four times per week led to measurable improvements: stronger connectivity in brain networks and enhanced recall in memory tests.
Even among patients already diagnosed with Alzheimer’s, walking made a difference. Those who walked more than two hours per week (“Active group”) experienced a slower decline in mental function compared to sedentary patients, based on Mini-Mental State Examination (MMSE) scores.
Key Takeaway
Walking is accessible, affordable, and safe—making it one of the most practical preventive strategies against Alzheimer’s disease. While it may not eliminate risk, regular walking can delay onset, slow decline, and greatly improve overall quality of life when paired with other healthy lifestyle practices.
In a region like the UAE, where dementia prevalence is set to rise sharply, encouraging a culture of daily walking could be one of the most impactful public health measures.
