How fast do you walk? It may seem like a random question, but the answer says a lot about your brain health.
"The three best things you can do for your brain and overall health, outside of medication, are a healthy diet, social engagement and physical activity," says Lauren Ghannam, D.O., a board-certified neurologist at Henry Ford Health.
And when it comes to physical activity, few options match the brain-boosting benefits of walking—especially when you pick up the pace.
Why Walking Speed Matters
A brisk walking pace signals that your body's key systems are firing on all cylinders. And that's tied to a lower risk of dementia—and a longer life.
Research backs this up. A study reveals that brisk walkers have considerably lower risk of death from any cause than those who take a more leisurely pace.
Another study found that older adults who walk quickly have a significantly lower risk of dementia than their slower counterparts. That matters because dementia not only impacts memory and thinking ability, but it also shortens lifespan.
"I don't know if it's specifically the speed of walking that prevents cognitive decline, but patients who walk faster also tend to have increased muscle strength and may be more physically active on a regular basis," Dr. Ghannam says.
What we do know: Brisk walking sets off a chain of events in the brain and body that support long-term cognitive health.
What's Happening in the Brain?
Speed, unlike duration or frequency, requires the different parts of the nervous system to work together, Dr. Ghannam explains. These include the systems that control movement, process sensation, and maintain balance and coordination.
As an aerobic activity, brisk walking also improves heart health. A healthier heart means more blood flow to the brain, which also boosts levels of insulin-like growth factor 1 (IGF-1) and brain-derived neurotrophic factor (BDNF). These proteins work together to protect and maintain brain health.
But different structures in the brain shrink with age. When this happens, the brain struggles to coordinate movement, sensation and balance. "If someone has more cognitive challenges, they may have a harder time coordinating these systems—and walking can become difficult in itself," Dr. Ghannam says.
Walking quickly may help keep the brain in shape, especially as you get older. The fitter your brain, the better you'll be able to enjoy a long, independent life.
Finding Your (Brisk) Pace
There's no universal pace for living a long life. A brisk pace for you may look different than your best friend's.
Dr. Ghannam recommends using the "talk test" to find the appropriate pace. "If you're not able to maintain a conversation while you're walking, that may be a sign you're working too hard," she says. "But if it feels too easy and you have room to increase your pace, I would try to do so—as long as it's safe."
To see the most benefits from brisk walking, aim for at least 20 to 30 minutes three to five days a week, Dr. Ghannam suggests.
What If You Can't Walk Briskly?
Neurology At Henry Ford
Certain health conditions can make brisk walking a struggle, including:
- Arthritis
- Chronic pain
- Dementia
- Neuropathy
- Parkinson’s disease
- Recovery from stroke
If you've been diagnosed with any of these conditions—or haven't been active for a while—don't worry about hitting a brisk pace right away. Do what you can and build up gradually.
For those who can't walk safely, seated exercises and water aerobics offer plenty of benefits for your brain. "Any physical activity is better than none," Dr. Ghannam says.
Reviewed by Lauren Ghannam, D.O., a board-certified neurologist who sees patients at Henry Ford West Bloomfield Hospital and Henry Ford Medical Center-Royal Oak.
