Pick up the Pace

I’ve always used walking as my reset—whether it’s with my dog, friends, or solo on a hike. But science suggests that walking faster could be the key to even better brain health.

Why it matters: Walking is often recommended for dementia prevention, but research shows it’s not just about how many steps you take—it’s also about how fast you take them.

Key findings:

• Best results: Walking about 10,000 steps/day cuts dementia risk by 51%.

• Small wins: Even 3,826 steps/day lowers the risk by 25%.

• Pace matters: Brisk walking (112 steps/min for 30 minutes) slashes dementia risk by 62%.

What’s brisk walking? Moving faster than your usual stroll, around 3-4 mph, or fast enough to raise your heart rate but not leave you gasping for air.

How to tell if you’re walking briskly:

• Talk test: You can talk, but singing would leave you breathless.

• Heart rate: It’s beating faster—about 50-70% of its max.

• Effort level: You’re putting in moderate effort—not a stroll, but not running either.

The takeaway: Don’t just aim for more steps—add some speed. A faster pace could unlock brain benefits while keeping your body strong.

If in doubt, pick up your pace until you feel a bit more effort—but still comfortable!

In good health, driven by science - Heather

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As an award-winning researcher, my goal at Wellness Discovery is to bring you the most responsibly researched health information so you can make informed wellness decisions.