A new long-term study in Nature Medicine has brought encouraging news about something simple we can all do for our brains: walking. Researchers followed nearly 300 adults aged 50 to 90 who were cognitively healthy but showed early biological signs of Alzheimer’s risk.

Over an average of nine years, participants wore step counters and received regular brain scans and memory assessments, allowing scientists to track both their activity levels and changes in key brain proteins linked to Alzheimer’s disease. 

A clear pattern emerged: individuals who walked 3,000–5,000 steps per day were already better protected than those who were mostly inactive, showing slower buildup of Tau and delayed cognitive decline by about three years on average. The greatest benefits appeared in those walking 5,000–7,500 steps daily (roughly 45–75 minutes of movement, daily), who experienced the slowest accumulation of Tau and a delay of about seven years in cognitive decline. 

In contrast, people with very low activity levels experienced a faster rise in Tau proteins and more rapid declines in memory and daily functioning, highlighting the importance of even modest, consistent physical activity for brain health. 

For older adults, the message is wonderfully simple: regular walking, done consistently, is one of the easiest, most accessible ways to support long-term brain health. Even modest daily movement may pay off in clearer thinking and better memory down the road.