Your daily step count could help keep your brain sharp and lower your risk of cognitive decline.
In a new study, researchers set out to determine whether hitting a daily step target could help boost brain health.
They also investigated whether walking more was linked to lower blood pressure, as elevated blood pressure has been linked with poor brain health over time.
In their study, which tracked over 3,000 adults who tracked their daily step count with wearable devices, researchers found that people who walked consistently performed better on tests measuring attention, focus and decision-making.
Overall, every additional 1,000 steps per day was linked to higher cognitive scores, suggesting even small increases in daily movement could benefit the brain.
Researchers also found that people who walked 8,875 steps a day performed better on several brain function tests than those who averaged just 5,000 steps.
Results showed they also performed about as well as those who walked more than 10,000 steps per day, the step target often cited as best for optimal health.
Researchers said walking may boost brain health because physical activity increases blood flow to the brain, helping to deliver oxygen and nutrients to the cells, which support cognitive functions.
People who walked more consistently performed better on tests measuring attention, focus and decision-making
The study, published in Scientific Reports, looked at health data from 3,093 participants ages 18 to 93.
Before the study, researchers reviewed participants’ medical records to analyze their blood pressure.
Between 2009 and 2023, participants used Fitbits and other devices to track their daily steps.
After the 14-year period, they were divided into three groups based on their average daily steps: low activity (5,108 steps), moderate activity (8,875 steps) and high activity (14,161 steps).
Participants then completed computerized tests assessing four key cognitive skills.
These included attention, or the ability to stay focused on a task; cognitive control, which helps people ignore distractions and concentrate on relevant information; and self-control, or the ability to resist impulses and make decisions that offer greater long-term rewards.
In addition to the tests, researchers also tested social emotion recognition, which is the ability to identify emotions in other people.
Overall, people who consistently took more steps each day performed better on tests measuring attention, focus and self-control.
Those averaging around 8,875 steps, about 4.5 miles, performed better than people taking 5,108 steps daily, about 2.5 miles.
Both the moderate- and high-activity groups scored significantly better on cognitive tests than the least active group, suggesting the benefits weren’t limited to those walking 14,000 steps a day, or the equivalent of about seven miles.
When researchers looked at blood pressure, however, they found no significant differences between the three groups.
Researchers cautioned that while the study found a link between walking more and better cognitive performance, it does not prove that walking directly caused the improvements.
Other lifestyle factors that weren’t accounted for, such as diet, sleep and obesity rates, may also have played a role.
