Walk 9,826 steps a day to reduce dementia risk by 50%

A recent study published in JAMA Neurology reported that walking 9,826 steps a day can lower the risk of dementia by half. In addition, steps of higher intensity can further reduce the incident risk.

This prospective, observational cohort study, conducted by Del Pozo Cruz B et al. included 78,430 adults (40–79 years of age) from the UK BioBank who had wrist accelerometer data of at least 3 days or more than 16 hours of wearing time. The participants were followed up for a median duration of 6.9 years.

The study findings for optimal total number of daily steps and step intensity to reduce the risk of dementia onset are as given below:

Optimal total daily steps: 9,826 (with maximal risk reduction of dementia, i.e., 51%)

Minimal total daily steps: 3,826

Optimal peak 30-minute cadence or step intensity (average steps per minute for the highest 30 minutes during any time of the day): 112 steps per minute

Optimal daily incidental steps (less than 40 steps per minute, for e.g., indoor walking): 3,677 steps

Optimal daily purposeful steps (40 steps per minute or more, for e.g., during exercise): 6,315 steps

The estimated risk reduction of dementia according to total daily steps and step intensity is depicted in the attached Figure.

Clinical implication: Daily step count is a straightforward and easy way to track physical activity and to achieve daily targets. The results of this study may be helpful in developing step-based recommendations for daily physical activity in future guidelines on dementia prevention.

Reference: Del Pozo Cruz B, Ahmadi M, Naismith SL, Stamatakis E. Association of daily step count and intensity with incident dementia in 78 430 adults living in the UK. JAMA Neurol. 2022:e222672. Doi: 10.1001/jamaneurol.2022.2672

Full text of the article can be accessed from Association of Daily Step Count and Intensity With Incident Dementia in 78 430 Adults Living in the UK | Dementia and Cognitive Impairment | JAMA Neurology | JAMA Network