Studies show that many of us claim we do our best thinking while walking – anecdotally or otherwise – but now scientific evidence proves it works.
Exercise that doesn’t require expensive gym memberships and can be completed anywhere without incurring fees is called aerobic fitness and it can help people to achieve both safety and effectiveness in their fitness journeys.
1. 20 minutes a day
Your daily walk may not leave you covered in sweat like running or spin classes do, but its mental benefits cannot be discounted. Studies demonstrate that just 20 minutes of moderately paced walking each day has proven to improve attention spans, processing efficiency and memory retention.
Not surprisingly, great minds such as Nikola Tesla, Mark Zuckerberg and Steve Jobs all found great benefit in taking long walks – it can help clear away mental clutter. According to a Stanford University study, participants who took creativity tests while walking performed 60% better than those sitting down.
Walking can increase blood flow to the brain and promote neuron growth, helping improve cognitive abilities and decreasing dementia risk in older adults. Furthermore, research has indicated that walking may also increase hippocampus size – an area in the brain involved with memory formation and processing.
Walking has many psychological and emotional health benefits beyond brain stimulation, including the release of feel-good endorphins that boost mood and emotions. Being outdoors and walking regularly with others can also reduce feelings of loneliness and isolation; research from the Centre for Mental Health and Addiction suggests regular physical activity can even decrease depression symptoms; one study from University of South Australia concluded that just 20 minutes of daily walking could be as effective as antidepressant drugs for some.
2. 30 minutes a day
Though expensive exercise machines and gym memberships may seem appealing, your body (and brain) will thank you more if you take an outdoor walk instead of staying on the sofa. Moderate-intensity aerobic activity like walking has been proven to increase blood flow to the brain, improving memory function while decreasing risks such as Alzheimer’s disease dementia depression.
New research suggests that an intensive 12-week walking exercise routine can strengthen brain networks linked to Alzheimer’s. The research, conducted among older adults with both normal brain function and mild cognitive impairment, showed improved story recollection abilities among participants of this aerobic activity – suggesting it might help delay or even prevent Alzheimer’s in its tracks.
Brain-derived neurotrophic factor (BDNF), produced during brisk walks, boosts neurogenesis by stimulating new neurons to grow while simultaneously improving existing ones’ efficiency, leading to better mental health and cognitive functioning. Research also indicates that individuals who produce more BDNF in their bodies have less thinning and tattering of white matter; white matter plays an essential role in memory formation and cognition, so these findings suggest brisk walks may help slow or prevent age-related decline in these areas of brain health.
3. 60 minutes a day
Researchers are uncovering the powerful brain-enhancing advantages of walking. From fighting off ageing, increasing brain volume and strengthening memory – just by placing one foot in front of another you could reap great rewards!
Research indicates that even one hour of regular brisk walking per week can strengthen brain connections and cognitive abilities, according to scientists. Walking could have similar results as learning a new language or performing complex mental tasks – and may even help prevent Alzheimer’s disease!
Walking is one of the easiest exercises you can do without needing gym equipment or an expensive membership, and can be done virtually anywhere – including on the street, park or at home. Movement provides oxygen and nutrients directly into our brains which boost creativity and problem-solving ability; one study showed participants to be 61% more creative when answering questions while walking than sitting still.
Scientists behind the study believe that walking increases blood flow to an area of our brain known as the default mode network, which activates when we’re not focused on any one task (like daydreaming or writing out your grocery list). This activity could explain why those who engage in regular walking seem more mentally agile and less susceptible to memory problems; starting an exercise regimen early could even prove more advantageous; those participating had less cognitive decline during the study than others who began late.
4. 90 minutes a day
Researchers are finding evidence to suggest that walking is one of the best exercises to boost brain health, from delaying aging to improving memory performance – making a daily walk essential to mental wellbeing and slowing dementia development with age.
Walking offers a low-impact workout option that’s simple to fit into your busy lifestyle compared to more intense exercises like HIIT and Pilates, yet still delivers valuable cardio benefits for heart, lungs and muscle strength.
Walking gets your blood pumping and delivers oxygen directly to brain cells, improving cognitive performance. Your brain is an intricate organ with multiple networks that must work in concert for its many functions to come into fruition – remembering, planning behavior and making decisions are just some examples of its complexity.
Researchers of an Alzheimer’s Disease Reports study discovered that older adults who walked regularly for 12 weeks showed improved story recall and had smaller areas associated with mild cognitive impairment (a precursor to dementia), as well as less shrinkage of their hippocampuses – essential areas for memory formation and storage – than those who didn’t walk.
Nikola Tesla, Mark Zuckerberg and Ernest Hemingway are among many famous people known to take a stroll to clear their minds. A study published in Stanford University journal Science demonstrated this; participants performed better on creative thinking tests when walking as opposed to sitting.