Unlock This Simple Walking Hack That Top Doctors Say Could Slam the Brakes on Alzheimer’s—Are You Missing Out?

Ever wonder if your brain could benefit from your daily stroll as much as your legs do? You might be surprised to learn that the simple act of walking isn’t just good for shedding calories or catching some fresh air—it actually fuels your brain with oxygen and sparks a cascade of health perks that most crossword puzzles only dream of delivering. And get this: recent research is shining a light on strength training as a powerful partner to walking, working together to keep not only your body but your mind sharp and resilient against the threat of Alzheimer’s. Intrigued? Stick with me as we dive into the science behind ‘brain walking’—a savvy fusion of movement that’s set to change the way you think about exercise and brain health forever. LEARN MORE

When you think about the best practices for long-term brain health, reading, crossword puzzles and mind-bending board games probably come to mind. But exercise, like walking, can also help. And now, a new study finds that strength training is also a boon for the brain. And when you combine the two, your body and brain benefit! Read on for the details on the exciting new research and learn how to incorporate  ‘brain walking’ into your routine to lower your risk of Alzheimer’s.

How walking boosts brain health 

Essentially, our brains need oxygen to perform the tasks we rely on every day, and our blood vessels deliver the oxygen our brain depends on. Exercise, even ones as simple as walking, increases the blood flow to our brain, providing it with oxygen and the other essentials it needs. 

And if particularly long walks, like the kind needed to hit 10k steps, don’t quite fit your lifestyle, research published in The Lancet found that getting just 7k steps a day was linked to a 38% lower risk of developing dementia. 

How strength training boosts brain health

A study in GeroScience found that older adults with mild cognitive impairment (meaning they had problems with memory, language or attention but could still live independently) who did strength training twice a week for six months had less shrinkage in the hippocampus and precuneus, brain areas linked to Alzheimer’s disease. 

So why does that matter? Brandon Crawford, DC, FIBFN-CND, a Functional Neurologist at the NeuroSolution Center of Austin, explains that the hippocampus is the “memory hub” in our brain. “It takes daily experiences and turns them into long-term memories. In Alzheimer’s, it’s one of the first regions to shrink, which is why memory loss is often the first red flag.” 

He adds that the precuneus is essentially the center for “orientation and self,” within the brain. “It helps you understand where you are in space, reflect on yourself, and connect memories to your identity. When this region declines, people may feel lost, both physically and emotionally,” says Dr. Crawford. 

This is why seeing less shrinkage in these brain regions is such a good thing. “When you contract a muscle against resistance, you don’t just build strength—you activate muscle spindles that directly stimulate your brain. That input drives your mitochondria, the little power plants inside brain cells, to produce more energy. The densest concentration of mitochondria in the entire brain lives in the hippocampus, prefrontal cortex and cerebellum—the very areas most vulnerable to decline in Alzheimer’s. That’s why I recommend resistance training as more than just ‘muscle work.’ It energizes the most plastic (changeable) but vulnerable areas of the brain.” 

Expert tips on walking for brain health

Make your walk strength-training friendly 

“Walking with resistance can be powerful, but it has to be done wisely,” says Dr. Crawford. “A weighted vest can add a healthy load and activate muscle spindles.”

When it comes to incorporating weighted vests into walks, especially for women over 50, Dr. Crawford has specific recommendations:

• “Start light (2–5 pounds total) and gradually increase,” says Dr. Crawford. 
• “Aim for 2–3 times per week of weighted walks + 2 short resistance sessions (bands, bodyweight or weights) initially,” says Dr. Crawford. 
• “Focus on posture. If the extra weight changes your gait, lighten the load. Protect joints, especially hips, knees and spine,” says Dr. Crawford. 

Walk in the morning 

Sure, you’ll get the benefits of walking no matter when you do it, but if you can get your stroll in before lunch, your brain will thank you. Dr. Crawford says exposure to natural light in the morning helps reset your body’s internal clock, giving your cells more energy and balancing hormones that repair the brain.

“Aim for 15 to 20 minutes outside before 10 a.m. [with] no sunglasses if possible,” says Dr. Crawford. “If you combined resistance training with morning light exposure during walking, you’d see even better results than the study showed.”

Switch your walks up

It’s easy to fall into a routine, taking the same path around your neighborhood, listening to the same music and sticking with the pace you’re used to. But Dr. Crawford advises shaking things up. 

In other words, challenging your brain while you walk makes it healthier. His advice? Start with simple dual-tasks like counting your steps and reciting words aloud, such as those from a song or poem. It will keep your brain flexible. 

Walk with friends

If you view your walks as a peaceful time to reconnect with nature and enjoy quiet time to yourself, you may hesitate to invite friends along. But it’s worth doing — at least sometimes!

Study after study shows that spending time with others improves brain health—and it’s critical for healthy aging. According to Dr. Crawford, social time stimulates the brain’s prefrontal cortex, the area tied to thinking, and when you combine that with the brain-boosting power of a walk, the benefits multiply. 

Tip: “Choose well-lit, flat walking paths to reduce fall risk, especially in groups where distraction is higher,” says Dr. Crawford. 

Focus on your breathing

No matter your pace, take a few moments to regulate your breathing. Not only can it boost your energy and make walking feel easier, but “Deep, rhythmic breathing during walks ensures optimal oxygen delivery to those mitochondrial-dense brain regions,” says Dr. Crawford. What’s more, he notes, “Poor breathing patterns can actually limit the brain benefits of exercise.” 

Walking is not just great for weight loss, longevity and mental health. With a few intentional changes, it might also give your brain the boost it needs.