A groundbreaking 10-year study has found that maintaining or increasing daily walking habits can meaningfully reduce the risk of cognitive decline, providing renewed hope in the fight against Alzheimer’s disease—even for those who carry genes that predispose them to the condition. The research, involving almost 3,000 participants aged 70 to 79, will be presented at the annual Alzheimer’s Association International Conference in late July 2025 and underscores the power of simple lifestyle changes for brain health (CNN).
The significance of these findings resonates throughout Thailand, where Alzheimer’s and related forms of dementia are increasingly common in the nation’s aging population. In a society where filial piety and respect for elders are central values, mitigating the risk of memory loss and cognitive impairment holds profound implications for families, communities, and the healthcare system alike. As Thailand faces a demographic shift toward an older society—the proportion of Thais aged 60 and above is expected to rise to 28% by 2035 (UNFPA Thailand)—the challenge of dementia prevention is urgent.
According to the research, participants who sustained or boosted their walking frequency over a decade showed greater improvements in key cognitive areas—especially processing speed and executive function—than their more sedentary peers. The benefits were most marked among those with the APOE4 gene variant, which is known to increase the risk of Alzheimer’s disease by making it harder for the brain to clear the harmful plaques associated with the condition. Experts estimate that 15–25% of people worldwide, including many Thais, possess this genetic vulnerability (US National Institutes of Health).
Senior author Dr. Cindy Barha, assistant professor of kinesiology at the University of Calgary, explained: “We know sedentary behavior increases as you get older, and physical activity decreases. So we recommend reducing your sedentary behavior by introducing small bouts of walking in between those times you have to be sitting down.” She emphasized that the study did not dictate a set number of steps or a rigid schedule—what mattered was regular, sustained movement that became part of daily life.
Alzheimer’s disease is characterized by a progressive buildup of plaques in the brain that interfere with nerve cell communication, ultimately leading to cell death. As these cells die, people can develop memory loss, confusion, personality changes, and a decline in physical function. The disease has no known cure, and genetics play a key role, particularly with the APOE gene variants (Alzheimer’s Association).
A growing body of research suggests that exercise can help the body produce more brain-derived neurotrophic factor (BDNF)—a protein sometimes described as “fertilizer for your brain”. BDNF supports new brain cell growth and strengthens existing connections, which may slow cognitive decline. Dr. Barha noted, “We’re thinking there’s proteins released from the muscle that travel to the brain and…start a reaction that eventually leads to increases in BDNF within the brain.” Furthermore, regular physical activity can reduce neuroinflammation, which is implicated in the progression of Alzheimer’s.
Dr. Christiane Wrann, an associate professor at Harvard Medical School, added that exercise reinforces the function of immune cells in the brain, helping prevent them from attacking healthy neurons during attempts to clear plaques: “If you exercise, you actually strengthen the gene expression program that microglia need to function properly.”
Notably, those with the APOE4 gene appeared to gain the most significant cognitive benefits from walking. One theory is that APOE4 carriers may have already experienced subtle cognitive declines giving them more “room to improve”, or that awareness of their genetic status may have motivated them to become more physically active during the study. Regardless, Dr. Wrann stressed that it’s never too late to begin exercising: “Every step counts, and it’s much better to do an exercise regimen that you actually like, that you can actually stick to.”
For Thai readers, this message offers practical, actionable guidance. While the study did not identify an “ideal” number of steps, previous research has suggested that even modest amounts—around 3,800 steps a day at any pace—can cut dementia risk by about 25% (JAMA Neurology). For Thai elders living in both urban and rural areas, this means frequent strolls to the temple, the market, or even around the home compound can offer genuine benefits.
The challenge, as in many countries, lies in maintaining activity as physical health issues or urban environments make walking less convenient. Thailand’s urban centers, especially Bangkok, have struggled with walkability and safe pedestrian spaces. Public health experts and city planners increasingly advocate for infrastructure improvements—shaded walkways, community parks, and senior exercise programmes—to promote active aging (Bangkok Metropolitan Administration).
Walking is deeply woven into Thai culture and tradition, whether in early morning almsgiving journeys, walks to neighborhood markets, or temple visits. Encouraging the elderly to reclaim these everyday habits—perhaps as part of family routines or through village health volunteer initiatives—can tap into familiar patterns and shared values.
This new research fits into a broader shift in dementia prevention strategy: moving away from reliance on as-yet-unavailable pharmaceutical cures, and toward achievable lifestyle changes that empower individuals and communities. Social support is especially crucial in the Thai setting, where multigenerational households remain common and family ties are a chief source of well-being for elders. Programs that blend walking with social activities—such as communal morning exercises or walking meditation groups at local temples—can leverage these cultural strengths.
Looking forward, future research will aim to pinpoint the minimum levels of activity required for differing groups—male versus female, APOE4 carriers versus non-carriers, and by age group. For now, experts recommend starting simple and making movement a routine part of daily life.
As the number of older adults rises across Thailand, preventing cognitive decline will remain an urgent medical and social priority. Local healthcare providers, caregivers, and policy makers should be encouraged by these new findings: tools for safeguarding brain health are within reach, and modest steps, taken consistently, can make a world of difference.
For Thai readers and families, the message is clear: it’s never too late to start, and every additional step counts. Whether it’s a midday walk around the neighborhood or joining a group at the local temple, daily walking is a practical, low-cost strategy that can help preserve cognitive function and quality of life.
For individuals, the priority should be integrating more walking into their routine—choosing stairs over elevators, making time for market strolls, walking while on the phone, or joining community groups focused on active lifestyles. For caregivers and community leaders, the focus should be on supporting opportunities for elderly Thais to move safely and comfortably in their neighborhoods. Policy makers should continue investments in urban design, public parks, and age-friendly environments that make walking feasible for all.
These findings are a powerful reminder that with each step taken, Thais of all ages can participate in safeguarding their cognitive well-being, drawing strength both from science and from cherished cultural practices.
For more detailed information, the original study will be presented at the Alzheimer’s Association International Conference and is currently available as a preprint (CNN; see also supporting studies at JAMA Neurology and Alzheimer’s Association).