In research that followed 78,430 UK adults for nearly seven years using wrist sensors, walking about 3,800 steps daily was tied to a 25 percent lower incidence of dementia. People closer to 9,800 steps a day had about half as many new cases as those with very low step counts. Benefits leveled off above that range.

Steps were recorded for seven days with a wrist accelerometer worn 24 hours a day. Data were included if participants logged at least three valid days with more than 16 hours of wear time. Dementia outcomes came from linked hospital, primary care, and death records. Analyses adjusted for demographics, lifestyle, and baseline health. Results held after removing early cases to limit reverse causation.

The protocol also examined stepping intensity. Incidental steps were fewer than 40 steps per minute, purposeful steps were 40 or more per minute, and “peak 30” cadence averaged the steps per minute across the fastest 30 minutes of the day, which did not need to be consecutive. The lowest observed risk aligned with a peak 30 pace around 112 steps per minute.

Walking supports blood vessel health, steadier blood sugar, and lower chronic inflammation. Those same systems influence memory and thinking, which helps explain why both higher daily step counts and periods of faster walking were linked to lower dementia risk over time. Small cardiovascular shifts, such as about two points off the top blood pressure number, can also accumulate and protect brain vessels.

In this analysis, pace mattered independently of total steps. The peak 30 measure captured a person’s best natural effort across the day and tracked strongly with lower risk even when models accounted for total daily steps. The findings are observational, so they show a robust link rather than proof of cause.

Dementia risk decreased as daily steps increased, starting around 3,800 per day and lowest near 9,800, with short bursts of brisk walking adding extra benefit.

To apply this study to your own life, start by checking how many steps you usually get in a day, then add 500 to 1,000 steps the next week, aiming for two 10-minute brisk walks a day. If possible, build steps into daily life; for instance, take stairs, park farther, or walk during calls, and use short indoor walks on bad-weather days. Check your steps each night and your weekly average on Sunday. If you meet your goal two weeks in a row, add another 500 to 1,000 steps.

Source: JAMA Neurology