A decade-long study has brought comforting news for older adults wary of Alzheimer’s disease: taking regular walks could significantly reduce the risk of cognitive decline, especially for those with a genetic predisposition to the condition. Presented at the 2025 Alzheimer’s Association International Conference, this large-scale study tracked nearly 3,000 participants aged 70 to 79 over ten years, finding that those who maintained or increased their daily walking habits experienced notable improvements in processing speed and executive function compared to those who remained sedentary or reduced activity levels (CNN).
This research arrives at a critical moment, as dementia rates rise alarmingly in Thailand. Recent studies estimate the prevalence of dementia among Thais to be from 2.35% up to 10.2%, with Alzheimer’s accounting for at least half of cases (PMC, PDF). An aging Thai population, set to see older adults more than double by 2050 (ScienceDirect), is witnessing an increasing burden from Alzheimer’s. The new data affirm that even small lifestyle changes — like adding more steps each day — can make a meaningful difference.
The 10-year study closely monitored walking habits and corresponding measures of cognitive health, focusing not only on memory but also on the brain’s executive functions like planning and decision-making. Remarkably, benefits were most pronounced in individuals carrying the APOE4 gene, a genetic variant known to significantly increase Alzheimer’s risk. About 15–25% of people globally have the APOE4 gene; in Thailand, research confirms its presence and its effect on neurocognitive health (Atherosclerosis Journal, PubMed). “We know sedentary behavior increases as you get older, and physical activity decreases,” said the study’s senior author, an assistant professor of kinesiology at the University of Calgary. “We recommend reducing your sedentary behavior by introducing small bouts of walking between periods of sitting.”
Alzheimer’s disease, the leading cause of dementia, is characterized by harmful amyloid plaques accumulating in the brain, disrupting cell communication, and leading to memory loss, confusion, and gradual physical decline (CNN). Genetics play a significant role: the APOE4 gene impairs the brain’s ability to clear these plaques, translating into a higher risk, particularly among certain ethnic groups, including Thais (Atherosclerosis Journal).
Crucially, the study did not prescribe a fixed number of steps or a rigid walking schedule, recognizing that any increase in daily movement yielded benefits. “More research is really needed to determine how many steps that really takes, but more is definitely going to be better,” the lead author explained. Previous studies suggest that even moderate activity — around 3,800 steps per day — can reduce dementia risk by up to 25% (CNN).
Why does walking help the brain? Exercise is believed to boost levels of brain-derived neurotrophic factor (BDNF), a protein that acts like “fertilizer” for brain cells, encouraging their growth and connectivity. A senior neuroscientist at Harvard Medical School commented that exercise lets the body release proteins from muscles that cross into the brain, spurring BDNF production. Physical activity also appears to moderate the function of microglia — immune cells in the brain — which, when overactive due to chronic inflammation in Alzheimer’s, can mistakenly attack healthy neurons. “If you exercise, you strengthen the genetic program that microglia need to function properly,” she said, underscoring the biological complexity behind these promising findings.
For elderly Thais and their families, the message is both hopeful and actionable. In a country known for traditional forms of movement like Ruesi Dadton (Thai hermit exercise) and group aerobics in public parks, integrating more walking into daily routines aligns with local traditions and can be an effective tool for brain health (PMC, PDF). Indeed, Thai studies have shown that traditional exercises help protect older adults from cognitive decline.
The study’s findings advise a rethink of old-age activity norms. While many elders in Thailand may slow down due to societal expectations or health limitations, experts recommend short, frequent walking breaks — even inside the home or in the garden — rather than lengthy, strenuous outings. Caregivers, who often feel overwhelmed, can also benefit: systematic reviews indicate that their health improves with physical activity, reinforcing the mutual benefit of joint exercise (PubMed, PubMed).
Although the study was not peer-reviewed at the time of reporting, and further research is needed to determine the minimum “dose” and the long-term effects for different genetic and gender groups, the practical advice remains unchanged: It is never too late to start moving, and every step adds up. “This is a very strong example that it’s never too late to start exercising,” remarked the Harvard Medical School associate professor. “Every step counts, and it’s much better to do an exercise regimen you actually like, that you can stick to.”
For Thailand, where intergenerational households are common and neighborhood parks are gathering points for all ages, encouraging daily walks could become a pillar of healthy aging. Local public health campaigns, temples, and community leaders can help spread the word and perhaps introduce walking clubs or “move together” events aimed at older adults.
Looking to the future, ongoing Thai and international research into the ties between physical activity, genetics, and cognitive resilience may better define how exercise programs can be personalized — for example, tailoring step targets for those with or without the APOE4 gene. With the number of Thais living with dementia likely to skyrocket in the coming decades, interventions that are simple, free, and inclusive will become ever more urgent.
Practical recommendations for Thai families and elders are clear and achievable: incorporate regular walking into everyday life, start with small amounts and gradually increase as comfort and ability rise, and, if possible, walk with friends or family for added motivation. Community organizations and local governments can foster supportive environments by maintaining safe walking paths in neighborhoods and providing programs that make activity social and enjoyable.
Given the high prevalence of dementia and the influence of genetic risk among Thais, this study’s findings should be seen as an invitation for all to lace up their shoes and start moving — for both mind and body. Health providers can guide families to opt for accessible, culturally familiar forms of exercise, including brisk walks or excursions to local temples, parks, or markets. For those who spend hours at home, breaking up long stretches of sitting with a few laps around the house or garden may yield real benefits for brain health in the years ahead.
The science is clear: walking is a potent, low-cost tool in the fight against Alzheimer’s. As new research unfolds, Thai society can help safeguard future generations through small, daily acts of movement. Step by step, the nation can move toward a future with sharper minds and fuller lives.