Walk your way to a sharper mind: How 40 minutes of walking boosts brain size
An exercise as simple as walking increases the size of your brain. Shocking! Isn't it?
Walking, specifically, can significantly increase the volume of the hippocampus, a key part of the brain that is responsible for memory, and improve cognitive ability in older people, says a pioneering study published in the Proceedings of the National Academy of Sciences (PNAS).
The research opens the door to a simple, cheap method to stop age-related cognitive decline.
During the course of a year, the research followed a cohort of seniors aged between 55 and 80. Participants were split into two groups: the control group undertook stretching and toning exercises, while the other group did regular cardiovascular activity (in this instance, 40 minutes of walking three times per week). MRI scans at the end of the trial showed that the size of the hippocampus in the walking group, which is typically expected to shrink with age, grew by an average of 2%.
Why is this finding so significant?
An important part of memory creation and recall is the hippocampus. It is also one of the first regions to be affected by Alzheimer's disease. This research discredits the popular opinion that memory loss is a part of the natural ageing process. It proves that throughout elderly life, the brain remains capable of changing and being improved with mild exercise.
In addition, walking improves intellectual function as well as brain expansion.
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Control participants who walked regularly demonstrated superior memory function and increased processing rates. Walking, as the researchers say, increases blood flow to the brain, stimulates growth hormone production, and promotes the growth of new synapses—all supporting a healthier, stronger brain.
Brisk walking (and not a leisure walk) is one of the easiest and most effective ways to improve your immune health.
Walking is low-impact, accessible, and cost-free, compared to more intense exercise. Neither gym membership nor specialised equipment is required.
Walking provides a pathway to enhanced brain health for everyone, including older individuals who may have diminished stamina or mobility.
Walking is good for the mind and the body, and more study is needed to establish the optimal intensity and duration of walking for cognitive gain.
The next time you slip on your shoes and take a walk, remember that you're investing in your brain as well as getting some fresh air. It may only require 40 minutes a couple of times a week to maintain a young brain, enhance cognitive function, and preserve your memory. It's never too early, or too late, to begin the journey towards mental acuity.
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