Do you live a sedentary lifestyle? Even a little movement can have many benefits for your brain health. Walking less than 4,000 steps may have a positive impact on brain health, according to a new study. According to a study published in the Journal of Alzheimer's Diet, even moderate amounts of exercise can have a significant impact on brain health. The study looked at brain scans from 10,000 people and concluded that walking fewer than 4,000 steps each day can expand brain volume and have neuroprotective effects. If you don't have much time to exercise, a simple 30-35 minute walk can help improve memory and cognitive health.
Why walking is good for your body and mind
Regular walking has a variety of benefits for both your physical and mental health. A daily walk does wonders for heart health, improves blood circulation, and manages blood pressure. It also helps with weight management and may further reduce the risk of some chronic diseases. Taking time to walk stimulates the release of happy hormones, reduces stress, and increases your sense of well-being. Walking is good for your bones and joints and helps promote bone density. (Also read: 10 surprising benefits of walking for expectant mothers)
How walking improves mental health
Dr. Samrat D. Shah, an internal medicine specialist at Bhatia Hospital in Mumbai, says walking 4,000 steps has many benefits for mental health.
“First, exercise, such as walking, releases endorphins, known as the 'feel good' hormones. These endorphins reduce stress, anxiety, and depression, leading to a more positive mood and overall mental well-being. It promotes good health. Additionally, walking improves blood circulation, including its effect on the brain, enhancing cognitive function and memory,” says Dr. Shah.
Experts point out that walking can help you unwind from everyday stressors, clear your mind and gain a fresh perspective.
Benefits of walking 4000 steps every day
Dr. Jyoti Kapur, Founder, Director and Senior Psychiatrist at Manasthali shares additional benefits of walking 4,000 steps daily.
1. Reduce stress: Maintaining a daily walking habit, even if it's just 4,000 steps, acts as a powerful stress reliever. Physical activity helps release your body's natural mood-boosting endorphins, which reduce stress and tension. The rhythmic nature of walking also provides an opportunity for mindfulness, allowing you to focus on the present moment and temporarily escape the pressures of everyday life.
2. Improved mood and mental health: Walking has been associated with increased levels of serotonin, a neurotransmitter associated with mood regulation. By reaching her 4,000 step goal on a regular basis, an individual is likely to experience an uplift in overall mood and emotional well-being.
3. Improved cognitive function: Walking has been shown to have positive effects on cognitive function, including improved memory and creativity. Increased blood flow to the brain during physical activity promotes the growth of new neurons and strengthens connections, contributing to sharper cognitive abilities.
4. Improved sleep quality: Establishing a consistent walking habit can have a positive impact on your sleep patterns. The physical exercise and mental relaxation caused by walking can help regulate your sleep cycle, leading to improved sleep quality.
