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Regular walks can help keep your brain ‘young’

Researchers say regular walks can take up to four years off brain aging

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Mark Huffman
Reporter

Mark Huffman has covered consumer issues since 2004, with a special focus on protecting and empowering older adults. A former news correspondent for the Associated Press Radio Network, Westwood One, and ConsumerAffairs, Mark brings decades of journalistic experience to RetirementLiving.com. He is passionate about giving consumers a voice and helping them make informed decisions. Mark has also created educational content, including Senior Scam Alert, a video resource designed to help seniors recognize and avoid fraud. He holds a B.A. from the University of Kentucky and lives with his family in Richmond, Virginia.

Photo by Annie Spratt on Unsplash

Key Insights

  • Everyday activities like walking or doing chores may help keep your brain sharp.
  • Even light movement can boost memory and processing speed, making you feel younger.
  • Simple habits—like walking to visit a friend or taking the stairs—add up to big health benefits.

Exercise has long been known to promote healthy aging. A new study has contributed to the research that shows something as simple as walking not only leads to better health, but also takes years off brain aging.

A recent study from Pennsylvania State University followed more than 200 adults and found that people who stayed physically active—even with light exercise—had quicker thinking skills, almost as if their brains were several years younger.

Over nine days, participants checked in on their phones about six times a day. They reported what activities they had done, like walking, climbing stairs, or chores, and then played short brain games. The results were promising. 

“Results…indicated that engaging in physical activity during the period (~3.5 hr) leading up to an assessment was associated with improvements in processing speed equivalent to four years of cognitive aging,” the authors wrote in the Annals of Behavioral Medicine. Such improvements were observed for both light and moderate-to-vigorous physical activity levels.

But does walking really help your brain?

While this was a short study, the findings suggest that regular movement, no matter how small, may give your brain little “boosts” throughout the day. Over time, these boosts could help protect against memory loss or cognitive decline.

Dr. Jonathan Hakun, one of the researchers, explained that everyday activities may directly support brain health, making them just as important as exercise classes or gym workouts.

Walking isn’t just easy to do, it comes with a long list of health perks:

  • It supports your bones and joints by keeping them strong and flexible.
  • It improves heart health and circulation.
  • It boosts your mood and lowers stress.
  • It reduces your risk of diabetes and other chronic conditions.
  • It may even help you live longer.

For retirees, it’s also a way to stay socially connected, whether you walk with a friend, a spouse, or even a grandchild.