4000 steps a day can have brain-boosting benefits, says study

The common goal of walking 10,000 steps daily for good health is being questioned by recent studies, suggesting 4000 steps a day might be better. A study in the Journal of Alzheimer's Disease shows that walking fewer steps can actually be more beneficial for our brain.

By looking at brain scans from over 10,000 people, researchers found that doing a moderate amount of exercise, much less than the usual 10,000 steps, can make our brains bigger. This means it could improve our thinking skills and is an easier health goal to reach.

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Adjusting exercise goals to 4000 steps a day

4000 steps a day (Image via Unsplash/Arek Adeoye)

The study included more than 10,000 people, averaging 52 years of age, using whole-body MRI scans to evaluate brain size in relation to physical activity. The outcome showed that engaging in moderate physical activity, much less than the 10,000 steps previously recommended, correlates with a larger brain volume.

Dr. David Merrill, a co-author of the study and head of the Pacific Neuroscience Institute's Brain Health Centre, pointed out:

"Even light to moderate physical activities, such as walking less than 4,000 steps daily, can significantly benefit brain health."

This critical finding suggests that a more achievable daily step count can still safeguard neurological health.

Individuals who participated in moderate to intense physical activities—activities that increase cardiovascular and respiratory efforts for at least 10 minutes—showed increased grey matter in vital brain regions, including the hippocampus (central to memory) and areas crucial for processing information.

4000 steps a day (Image via Unsplash/Emma Simpson)

This evidence emphasizes that the benefits of physical exercise on the brain go beyond simple movement, enhancing cognitive capabilities and stimulating new neuron growth.

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Finding the right exercise balance for mental wellness

The research also highlights the importance of moderate exercise, cautioning against the potential negative effects of excessive physical strain, particularly on memory. Dr. Dilip Gude, a senior consulting physician, notes the importance of maintaining a balanced exercise routine that supports cognitive enhancement without overdoing it.

4000 steps a day (Image via Unsplash/Chris Hardy)

Health experts advocate for at least 150 minutes of medium-intensity aerobic activity or 75 minutes of high-intensity exercise each week, along with strength-training exercises on two or more days. This approach aids cognitive functions, lowers inflammation, and elevates mood, contributing to overall brain health.

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The implications of this study are significant, moving away from a fixed step goal towards a deeper understanding of physical activity's effect on the brain.

Embracing a balanced and moderate exercise routine allows individuals to safeguard and boost their mental health, demonstrating that in terms of exercise's benefits on brain health, the quality of activity can indeed surpass the quantity.