Walking and Your Brain: Why Movement Matters for Memory
When we think about keeping our minds sharp, we often think of puzzles or reading. But one of the most helpful habits for your brain may be as simple as putting on your shoes and going for a walk.
Movement is good for your heart, your muscles and your mood. And what is good for your heart is often good for your brain, too.
How movement helps your brain
Your brain depends on a healthy flow of blood to get the oxygen and nutrients it needs. Regular activity helps keep your heart and blood vessels in good shape.
Harvard Health reports on research suggesting that regular aerobic exercise, the kind that gets your heart pumping, may be linked to changes in brain areas involved in memory and thinking.
Exercise also helps in indirect ways. It can improve sleep, ease stress and lift mood. All of these support a clearer, calmer mind.
Why walking is such a good choice
Walking is free, needs no special equipment, and can be done almost anywhere. You can go at your own pace and build up slowly.
Harvard Health's article on exercise and memory mentions brisk walking as a good example of moderate activity that may help.
Walking with a friend adds another benefit: social time. Talking while you walk is good for both body and spirit.
How much movement do you need?
The World Health Organization recommends that adults, including older adults, aim for at least 150 minutes of moderate activity each week. That works out to about 30 minutes, five days a week.
If that sounds like a lot, don't worry. Every bit of movement counts, and you can start much smaller.
- You can break it into short walks of 10 minutes at a time.
- If you have been inactive, start with 5 or 10 minutes and add a few minutes each week.
- "Moderate" means you can talk, but not sing, while you move.
The WHO also suggests that older adults include activities that build strength and improve balance a few times a week.
Easy ways to add more walking
- Take a short walk after breakfast or dinner.
- Park a little farther from the store entrance.
- Walk around the house or yard during TV commercials.
- Use the stairs for one floor instead of the elevator.
- Walk inside a shopping mall on hot, cold or rainy days.
- Set a gentle reminder to stand up and move every hour.
Harvard Health's walking tips suggest varying your pace and route to keep walking interesting.
Make it a habit you enjoy
The best exercise is the one you will actually do. Choose times and places that feel pleasant.
- Walk with a friend, neighbor or family member.
- Join a local walking group.
- Listen to music or an audiobook if you walk alone in a safe place.
- Notice the trees, birds and gardens along your route.
- Keep a simple log and enjoy seeing your progress.
Other ways to move
Walking is just one option. Many types of movement are good for you.
- Dancing in your living room
- Gardening and yard work
- Swimming or water exercise classes
- Gentle yoga or tai chi for balance and flexibility
- Light strength exercises with a resistance band or soup cans
The Alzheimer's Association encourages regular physical activity as part of a brain-healthy lifestyle.
Stay safe while you walk
- Wear comfortable, supportive shoes with good grip.
- Choose well-lit, even paths, especially if balance is a concern.
- Drink water before and after your walk, especially on warm days.
- In hot weather, walk early in the morning or in the evening.
- Carry your phone and let someone know your route.
- Start slowly, and warm up with a few minutes of easy walking.
When to talk to your doctor
Check with your doctor before starting a new activity plan if you have heart disease, diabetes, joint problems, balance problems or another health condition.
Stop and get help right away if you have chest pain or pressure, severe shortness of breath, dizziness or fainting while moving.
Also talk with your doctor if you have frequent falls or feel unsteady on your feet. A physical therapist can help you find safe ways to stay active.