Living a sedentary lifestyle? Even a little movement can help bring many benefits to your brain health. A new study says walking less than 4,000 steps can have a positive effect on brain health. Research published in the Journal of Alzheimer’s Disease suggests that even moderate amounts of exercise can have a significant impact on brain health. The study examined brain scans of 10,000 people and concluded that walking less than 4,000 steps per day could increase brain volume and provide neuroprotective effects. If you are among those who do not get much time for physical activity, a simple walk of 30-35 minutes can be useful for enhancing your memory and cognitive health.
Why is walking good for your body and mind?
Regular walking has been linked to many benefits for both physical and mental health. A daily walk can work wonders for your heart health, improving circulation and managing blood pressure. It can also help control weight, which can reduce the risk of many chronic diseases. Dedicating some time to a walk can help promote the secretion of happy hormones which can reduce stress and promote a sense of well-being. Walking is also good for your bones and joints and helps promote bone density. (Also read: 10 surprising benefits of walking for expectant mothers)
How walking improves your mental health
Dr. Samrat D Shah, internal medicine specialist at Bhatia Hospital, Mumbai, says that walking 4000 steps can provide many benefits to mental health.
“First, exercise, including walking, releases endorphins, known as ‘feel-good’ hormones. These endorphins can help reduce stress, anxiety and depression, creating a more positive mood. And can promote overall mental well-being. Additionally, walking improves blood circulation, enhancing cognitive function and memory, including to the brain,” says Dr. Shah.
Experts say that walking can provide relief from daily stresses, helping a person clear the mind and gain a new perspective.
Benefits of walking 4000 steps daily
Dr. Jyoti Kapoor, Founder-Director and Senior Psychiatrist, Manasthali, explains more benefits of walking 4,000 steps a day.
1. Stress Reduction: Getting into a daily walking routine, even just 4000 steps, can act as a powerful stress-reliever. Physical activity promotes the release of endorphins, the body’s natural mood lifter, which helps reduce stress and tension. The rhythmic nature of walking also provides an opportunity for mindfulness, allowing individuals to focus on the present moment and temporarily escape from the pressures of daily life.
2. Improved Mood and Emotional Well-Being: Walking has been linked to increased levels of serotonin, a neurotransmitter associated with mood regulation. By regularly achieving the 4000-step goal, individuals may experience improvements in their overall mood and emotional well-being.
3. Enhanced Cognitive Function: Walking has been shown to have positive effects on cognitive function, including improving memory and creativity. Increased blood flow to the brain during physical activity promotes the growth of new neurons and better connectivity, contributing to sharper cognitive abilities.
4. Better sleep quality: Establishing a consistent walking routine can have a positive impact on sleep patterns. The physical exertion and mental relaxation induced by walking can help regulate sleep cycles, leading to better sleep quality.
