Just a daily walk can help prevent dementia and heart disease

Time of India

a day ago

A simple activity like walking has life-saving benefits. If it is done correctly, it can be the key to losing weight, lowering blood pressure and cholesterol, and boosting your memory, as well as reducing your risk for heart disease, diabetes, cancer, and more.
With the elderly population projected to reach 19.1% by 2050, the burden is expected to grow significantly. Parallelly, cardiovascular diseases (CVDs) continue to be the leading cause of death. In this context, lifestyle interventions like regular walking emerge as simple, cost-effective strategies to reduce the risks of both dementia and heart disease, especially among older adults in India.
Understanding dementia and heart diseases in India
According to the study published in the National Library of Medical Science (NLM), in India, dementia affects 7.4% of adults aged 60 and above, with variations based on age, education, gender, and rural or urban residence.
Around 8.8 million individuals in this age group are living with dementia, necessitating tailored local planning and support, especially in states and subpopulations with higher prevalence among females and in rural areas.
It is forecasted in the study of Changing demography and the challenge of dementia in India that by 2050, it is anticipated that 19.1% of India's population will be aged 60 years and above. Due to its large population, South Asia, particularly India, is expected to be a significant contributor to this rise, although variations may occur based on demographic differences in Kerala and Uttar Pradesh.
Importance of walking speed to reduce risk of dementia
The assessment of walking activity, conducted using the validated Lifetime Total Physical Activity Questionnaire, reveals that both the intensity and duration of walking play significant roles in influencing cognitive health outcomes. Participants were categorised based on walking frequency, intensity (low, moderate, or vigorous), and the stage of life when walking was initiated (midlife vs. late life).
According to NLM research, physical activity is one of the protective and cost-effective practice activities against dementia, and recent studies show that even a single form of physical activity like walking can positively impact brain health. Walking requires no special training, costs nothing, and can be done almost anywhere, making it a practical choice across all ages.
Importantly, a slow walking speed has been identified as a major risk factor for developing or worsening Alzheimer's-related symptoms.
This implies an inverse relationship between walking and cognitive decline—the more consistently one walks, the lower the risk may be.
Several long-term studies support this idea. For instance, older women who walked more frequently showed lower chances of cognitive decline over a period of 6–8 years. Similarly, elderly men who maintained regular walking routines had a significantly reduced risk of developing Alzheimer's dementia.
Major findings indicate that individuals who engaged in regular, moderate-to-vigorous walking—especially those walking more than 360 minutes per week—showed a lower risk of Alzheimer's-related cognitive decline compared to non-walkers or those with lower-intensity activity. Notably, the timing of walking initiation also mattered: those who began walking in midlife (ages 40–64) demonstrated stronger cognitive protection than those who started in later life.
How walking helps with heart diseases
Multiple studies have shown that walking regularly, even for just 20 to 60 minutes a day, a few times a week, can significantly reduce key risk factors linked to heart disease.
In a review of 14 walking-based intervention studies published in the National Library of Medical Science (published in 2009–2010), participants followed walking routines lasting anywhere from 3 weeks to 12 months. The results showed consistent improvements in cardiovascular fitness, which is a major factor in preventing heart disease.
Participants reported better endurance, easier breathing during activity, and improved ability to exercise.
Regular walking at a moderate intensity—the kind that makes you breathe faster, sweat lightly, or feel a bit flushed—was most effective in improving heart strength and blood flow. In some studies, walking even lowered blood pressure, especially in people with mild hypertension or those at risk due to age and other conditions.
Other health benefits included:
Reduced body fat and weight
Improved cholesterol levels
Increased distance walked without discomfort in people with circulation problems (like peripheral artery disease)
These changes may seem small at first, but over time, they add up to a significant reduction in the risk of heart disease, stroke, and related complications.
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