Walk Your Way to a Better Memory: How Exercise Curbs Dementia Risk

Walking is often regarded as one of the most straightforward and accessible forms of exercise. It delivers big benefits for weight loss, overall metabolic health and even improved cognition. And walking for dementia, specifically, has gained traction lately as a way to both lift your mood and potentially slow the progression of cognitive decline. There’s even been growing curiosity about whether walking backwards might offer greater cognitive benefits by challenging the brain in new ways. Keep reading to hear from experts about the benefits of walking for dementia, including how it sharpens the mind, and an easy walking plan to get started.

Benefits of walking for dementia

If walking isn’t already part of your regular routine, you might consider making time for it each day. The perks go beyond physical health, and “research has found that a moderate (average) to vigorous (brisk) walking pace can lower the risk of developing dementia and help improve executive function, attention capacity, processing speeds and memory,” says Lakelyn Eichenberger, PhD, Gerontologist and Caregiving Advocate at Home Instead.

And for those in the early stages of dementia, Eichenberger adds that low-impact exercise like walking could help to slow progression of the disease. While it may not slow the decline for those in the moderate stage of dementia, it can still improve quality of life and functional mobility.

Physical activity helps brain function

Exercise in general can also positively impact the mind. Daily movement improves blood flow to the brain, reduces inflammation and stimulates the learning, balance and reward centers of the mind, explains Milica McDowell, PT, DPT, a certified exercise physiologist and VP of operations at Gait Happens. “These biochemical and physiological changes boost brain health. And physical activity also improves mood and can reduce depression and anxiety, which are often contributors to worse outcomes.”

While this is an ongoing area of research, ​Ryan Dougherty, PhD, assistant professor of kinesiology and health at Rutgers University School of Arts and Sciences, notes that there are several theories about how physical activity may lower the risk of cognitive decline and dementia.

“One hypothesis is the promotion of cognitive reserve, which is the brain’s ability to maintain normal cognitive function despite damage from injury or the accumulation of disease pathologies,” he explains.

Does walking backwards help with dementia?

While walking backward has emerged as a popular fitness trend for weight loss, Dougherty explains that it may also help stave off cognitive decline because it demands greater neuromuscular control than forward walking.

“This activity has been shown to strengthen muscles essential for stability and mobility and may also provide cognitive benefits,” he says. “However, because backward walking requires heightened attention and presents a higher risk of falling, it is not recommended for individuals with balance/stability concerns.”

Various types of exercise likely contribute to a reduced risk of dementia, but it goes without saying that backward walking is not a cure for the disease. Dougherty suggests that it should be viewed as one potentially beneficial component of a broader approach to healthy aging.

Walk your way to a healthier brain: Tips to get started

It is essential to consult your healthcare provider before starting any new exercise routine. Once you get the all clear, you can try walking at a moderate pace for about 30 to 40 minutes at least three times per week.

Eichenberger says the more activity, the better, so you can walk more frequently if you’re able. She adds that if you try walking backwards, ensure you choose a walking location with an even surface and wear sturdy, supportive shoes to prevent falling.

As for how many steps you should take, walking more than 3,800 steps has been shown to reduce dementia risk by around 25 percent, according to McDowell. Weather not cooperating? Treadmill walks will do the trick too. Indoor walking on a treadmill can also be safer for those who could get confused or lost, plus you can hold on if you need a little extra support.

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This story was originally published May 8, 2025 at 4:00 PM.