Many people think of walking mainly as something that helps the heart, waistline or fitness levels.
But growing research suggests that regular walking may also play an important role in keeping the brain healthy as we get older.
One major UK study involving more than 78,000 adults found that people taking around 9,800 steps per day had a 51% lower risk of developing dementia.
Even around 3,800 steps per day was linked with a 25% lower risk, suggesting benefits may begin well below the widely promoted 10,000-step target.
More recent research has reached similar conclusions.
A major 2025 review published in The Lancet Public Health, involving data from more than 160,000 adults, found that walking around 7,000 steps a day was associated with:
a 38% lower risk of dementia
a 47% lower risk of early death
a 25% lower risk of cardiovascular disease
a 22% lower risk of depression
compared with people walking around 2,000 steps daily.
Taken together, the findings suggest that moderate, consistent movement may still make a meaningful difference to long-term health — even if you never reach 10,000 steps a day.
While walking is not guaranteed to prevent dementia, researchers increasingly believe that staying physically active throughout adulthood may help support healthier brain ageing.
According to the NHS, dementia is a syndrome associated with an ongoing decline in brain functioning, affecting memory, thinking, language and everyday activities. Alzheimer’s disease is the most common form.
Around one million people in the UK are currently living with dementia, and numbers are expected to rise significantly over the coming decades as the population ages.
Although age remains the biggest risk factor, researchers now understand that lifestyle factors may also influence long-term brain health.
That includes:
physical activity
blood pressure
diabetes
sleep
smoking
diet
social connection
Walking may help support several of these areas at the same time.
The 2025 Lancet Public Health review analysed data from 57 studies examining daily step counts and major health outcomes.
Researchers found that compared with very low activity levels, higher daily step counts were associated with lower risks across several major conditions, including:
dementia
cardiovascular disease
cancer
depression
type 2 diabetes
For dementia specifically, the strongest reductions in risk appeared around the 5,000–7,000 steps per day range.
That matters because many people believe exercise only “counts” if they reach 10,000 steps every day.
In reality, the evidence increasingly suggests that moderate, consistent movement may still provide substantial benefits.
Researchers believe several mechanisms may help explain the link between walking and brain health.
Walking helps support circulation and cardiovascular health.
The brain relies on a constant supply of oxygen and nutrients delivered through blood vessels. Conditions such as high blood pressure, diabetes and vascular disease are all linked with increased dementia risk.
Regular movement may therefore help support:
healthy blood pressure
blood vessel function
blood sugar control
heart health
All of these may indirectly help support the brain as we age.
Low-grade chronic inflammation is increasingly being studied in relation to cognitive decline and dementia.
Regular physical activity has been associated with lower levels of inflammatory markers in the body.
Walking may therefore help create a healthier long-term environment for the brain.
Walking may also support:
sleep quality
stress reduction
mood
mental wellbeing
Poor sleep, depression and long-term stress have all been linked with poorer cognitive health later in life. Even gentle daily movement outdoors may help people feel mentally sharper and more energised.
One of the most encouraging findings from recent research is that you do not necessarily need intense workouts or hours in the gym to potentially benefit your health.
The NHS recommends adults aim for at least 150 minutes of moderate intensity physical activity weekly, alongside muscle-strengthening activities on two days per week.
Brisk walking counts towards this target.
Research also suggests that moving from being completely inactive to even moderately active may provide substantial health benefits.
In other words, small improvements still matter.
For many people, building walking into normal daily life is more realistic than structured exercise programmes.
That might include:
walking while on phone calls
getting off the bus one stop earlier
taking short walks after meals
walking with friends or family
using stairs more often
parking slightly further away
taking a 10-minute walk after dinner
Some people also find step trackers or smart watches motivating, but they are not essential. The most important thing is consistency over time.
Although walking appears beneficial, dementia risk is complex and influenced by many factors.
Experts continue to emphasise the importance of a broader healthy lifestyle that includes:
staying socially connected
eating a balanced diet
managing blood pressure and diabetes
not smoking
sleeping well
keeping mentally active
There is no single habit that guarantees protection against dementia.
But regular walking remains one of the simplest, safest and most accessible forms of physical activity for many adults. And increasingly, the evidence suggests that even moderate daily movement may help support healthier ageing — both physically and mentally.
1. How many steps a day are linked with lower dementia risk?
Recent research suggests benefits may begin well below 10,000 steps daily. One large UK study found around 9,800 daily steps was associated with the lowest observed dementia risk, although benefits were already appearing at much lower levels.
2. Does walking prevent dementia?
No. Current studies mainly show an association between regular walking and lower dementia risk. They do not prove that walking directly prevents dementia.
3. Does walking have to be brisk?
Moderate intensity walking appears most beneficial, but any increase in movement compared with being inactive is likely to help overall health.
4. Is it too late to start walking later in life?
Research suggests becoming more active later in adulthood may still provide important health benefits compared with remaining inactive.
5. Does walking help memory?
Some studies suggest physical activity may help support memory, attention and overall cognitive function, particularly as people age.
This article is for general information only and is not intended to treat or diagnose medical conditions. If in doubt please check with your GP first.
del Pozo Cruz B, Ahmadi M, Naismith SL, Stamatakis E. Association of Daily Step Count and Intensity With Incident Dementia in 78,430 Adults Living in the UK. JAMA Neurol. 2022;79(10):1059–1063. doi:10.1001/jamaneurol.2022.2672.
Ding D, Nguyen B, Nau T, et al. Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis. Lancet Public Health. 2025;10(8):e668–e681. doi:10.1016/S2468-2667(25)00164-1
NHS Dementia Overview: https://www.nhs.uk/conditions/dementia/about-dementia/
Alzheimer's Society Dementia Information: https://www.alzheimers.org.uk/about-dementia/types-dementia/what-is-dementia
Gleeson M, Bishop NC, Stensel DJ, Lindley MR, Mastana SS, Nimmo MA. The anti-inflammatory effects of exercise. Nat Rev Immunol. 2011;11(9):607–615.
NHS Physical Activity Guidelines
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