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Step It Up

Extending your walks a little at a time can add up

By

Staying Sharp

Updated April 07, 2023

Updated April 07, 2023

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Quick Win

Every step counts! To increase the benefits of your walks, build on your routine by adding time or distance.

Try This Today

Add on. If you measure your walks by time, increase by a few minutes. If you track distance, tack on a few fractions of a mile. Plan your route for this extra distance.
Other options: Add a second walk to your day, perhaps a brisk stroll before breakfast or after dinner.
Stay motivated by tracking your progress. Note your new routine on your calendar, and set a date to add more time or distance.

Why

Getting at least 150 minutes of moderate-intensity aerobic exercise per week is important for overall health, according to the Centers for Disease Control and Prevention. Starting with a manageable walking routine and tacking on a bit more every so often can help you reach this goal. Even modest increases in your steps may lead to greater health benefits. Among almost 80,000 older adults followed for close to seven years, those who walked 3,800 steps a day had a 25 percent lower risk of developing dementia than those who walked infrequently. Getting up to 9,800 steps in a day offered the optimal risk reduction, according to a 2022 report in JAMA Neurology.

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Legal Disclaimer: Staying Sharp, including all content and features, is offered for informational purposes and to educate users on brain health care and medical issues that may affect their daily lives. Staying Sharp is based on a holistic, lifestyle approach to brain health that encourages users to incorporate into their daily lives activities that are associated with general wellness. Nothing in the service should be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Features including the Cognitive Assessment and Lifestyle Check-Ins, Additional Tests, exercises, and challenges assess performance at a particular moment in time on certain discrete cognitive tasks. Staying Sharp games are intended for entertainment and recreational purposes only. Various factors may affect performance, including sleep, tiredness, focus, and other social, environmental, or emotional factors. Performance is not indicative of cognitive health and not predictive of future performance or medical conditions.

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