You need less than 4,000 steps a day for better brain health, says study

New research suggests that a bit of exercise could plump up your brain.

Published last month in the Journal of Alzheimer’s Disease, the study examined brain scans of over 10,000 individuals and found that even a sprinkle of exercise, as little as a few thousand steps a day, might be associated with a larger brain volume.

Brain volume is linked to our brain’s health, with less mass indicating a decline in cognition and potentially setting the stage for dementia. So, researchers suggest that maintaining or even increasing brain mass could have “potential neuroprotective effects.”

“We discovered that even moderate levels of physical activity, like clocking up fewer than 4,000 steps a day, can have a positive impact on brain health,” said Dr David Merrill, study co-author and director of the Pacific Neuroscience Institute’s Brain Health Centre, in a statement. “That’s considerably less than the often-touted 10,000 steps, making it a more achievable goal for many.”

The 10,125 participants, with an average age of 52, underwent whole-body magnetic resonance imaging (MRI) scans to measure their brain volume relative to their exercise levels.

Whether they were walking, running, or playing sports, folks who engaged in moderate to vigorous activity – exercise that gets your heart and lungs pumping for at least 10 minutes – had more grey matter in key regions like the hippocampus (memory HQ), grey matter (information processing central), and the occipital, frontal, and parietal lobes.

Dr Sri Karan Uddesh Tanugula, consultant general physician, Yashoda Hospitals Hyderabad, explained that physical activity increases blood flow to the brain, delivering more oxygen and nutrients, which supports cognitive function.

“It also stimulates the release of chemicals like neurotransmitters and growth factors, promoting the growth of new neurons and enhancing overall brain connectivity. Exercise is also associated with reduced inflammation and improved mood, contributing to a healthier brain,” he tells indianexpresss.com in an interaction.

To ensure the right amount of exercise without overdoing it, it’s important to follow general guidelines (Source: Katrina Kaif/Instagram)

Moderate exercise, for 45 minutes daily, is known to improve problem-solving skills, judgment, cognition, and memory, according to Dr Dilip Gude, senior consultant physician, Yashoda Hospitals Hyderabad. Emotional balance is also known to improve from exercise mitigating depression, anxiety, etc, he added.

However, Dr Gude warned that intense exercise is known to negatively affect brain health, predominantly memory.

To ensure the right amount of exercise without overdoing it, it’s important to follow general guidelines. Here are some Dr Tanugula suggested:

• Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, along with muscle-strengthening activities on two or more days.
• Listen to your body, gradually increase intensity, and incorporate variety into your routine.
• After exercising, prioritise proper cool-down techniques, such as stretching, to prevent injury.
• Adequate hydration, balanced nutrition, and sufficient rest are crucial for recovery and overall well-being.

Consult with a healthcare professional or fitness expert to tailor a regimen based on your individual needs and health status.

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