Research has highlighted a potential strategy for maintaining mental acuity in older adults: walking speed. In a study, people in their 80s who walked faster than their peers exhibited a lower likelihood of cognitive decline. Researchers dub these individuals “super movers.”
Dr. Sofiya Milman from the Albert Einstein College of Medicine defines a super mover as someone over 80 performing better than peers. The study analyzed nearly 4,000 older adults in a long-term aging study, focusing on a timed walking test. Those in the fastest 9%, with a gait speed at least 1.5 standard deviations above the average for their age, qualified as super movers. These individuals showed a 50% lower chance of cognitive decline compared to slower peers. The results are published in the journal Neurology.
Muscle Health and Cognitive Function
Walking well requires balance, coordination, and strength, indicating healthy muscle. Bonnie Tsui, a science writer, explains that muscle health correlates with cognitive health, especially with age. Regular exercise not only grows muscles but also enhances brain growth. Previous research links exercise to a larger hippocampus, critical for memory and navigation. The study found super movers often maintained hippocampal volume as they aged.
Tsui explains that exercise triggers muscle contractions, releasing signaling molecules that benefit various body systems, including the brain. One key protein is brain-derived neurotrophic factor (BDNF), crucial for glucose regulation and neuron maintenance, enhancing memory and cognitive abilities.
Walking as a Health Indicator
Dr. Amit Saini from Kaiser Permanente notes that walking well indicates good health, engaging multiple body systems. Walking supports heart and lung health by increasing their activity, promoting better function. Surprisingly, some super movers had brain plaques linked to Alzheimer’s but no symptoms, suggesting activity may bolster the brain against age-related changes.
The Role of Genetics and Lifestyle
Genetics influences who becomes a super mover, with research attributing 50% of lifespan variability to genetics. Among super agers, genetics may play an even bigger role. Nonetheless, lifestyle habits significantly impact outcomes. Choices like diet, sleep, stress management, and social interactions all contribute. Addressing 14 modifiable risk factors could prevent or postpone nearly half of all dementia cases.
People can assess risks and improve long-term health through tools like the Brain Care Score from Massachusetts General Hospital. This online tool helps gauge and mitigate stroke, dementia, heart disease, and cancer risks by modifying daily habits.
Joe Verghese, a study author, says, “Fast walking is a marker that the brain and body are aging well.” He suggests walking faster might engage activities reducing inflammation, enhancing cardiovascular health, and promoting brain growth.
The study advocates for regular exercise across all ages and fitness levels. Whether walking, swimming, or cycling, the consistency of any movement matters. Developing this habit could benefit both muscle and memory in the long term.