Walking for less than an hour, thrice a week can have this profound impact on brain

As per a study, physical activity like walking can increase the brain size. And for this you don't have to walk for hours everyday, just 40 minutes of walk only three times a week is enough to improve cognitive ability. Sounds fascinating right! The findings of the study have been published in the Proceedings of the National Academy of Sciences. The study was done in 2011.

The study followed up 120 sedentary older adults without dementia, placed under 2 groups, for one year. The researchers found that the one who were engaged in the aerobic exercise had an average of 2% increase in hippocampus size whereas the other group showed a decline in hippocampus volume. They also found that levels of brain-derived neurotrophic factor (BDNF), a small molecule known to be involved in learning and memory were associated with hippocampus size.

As we age, the hippocampus—a critical region of the brain involved in memory and learning—tends to shrink in size. This gradual atrophy can lead to slower memory recall, difficulty forming new memories, and decreased cognitive flexibility. The decline is a natural part of aging, but its pace can vary widely between individuals.

Factors like chronic stress, poor sleep, sedentary lifestyle, and lack of mental stimulation can accelerate this process. However, regular exercise, especially aerobic activity, along with a healthy diet, social interaction, and mental engagement, has been shown to slow hippocampal shrinkage and even promote the growth of new neurons. "We think of the atrophy of the hippocampus in later life as almost inevitable," Dr. Kirk Erickson at the University of Pittsburgh, one of the authors of the study, had said then. "But we've shown that even moderate exercise for one year can increase the size of that structure. The brain at that stage remains modifiable."

Incorporating 40 minutes of walking into your daily routine can be simple with a few smart tweaks. Break it into two 20-minute sessions—one in the morning to energize your day and one in the evening to unwind. Walk during phone calls, take the stairs, or park farther from your destination. Use your lunch break for a quick stroll or walk your dog longer. If working from home, set a timer every hour to stretch your legs. Making walking part of another habit—like listening to podcasts or running errands—can help you stay consistent without feeling like it's a chore.

While walking is one of the simplest exercises, common mistakes can reduce its benefits. Wearing the wrong shoes can lead to foot pain or injury, so opt for comfortable, supportive footwear. Poor posture, like slouching or looking down constantly, can strain your back and neck. Walking too fast without warming up may cause muscle stiffness, while walking too slowly might not elevate your heart rate enough. Skipping hydration, especially in warm weather, is another error. Lastly, walking the same route every day can lead to boredom and burnout—mix it up to stay motivated and challenge different muscles. Small fixes can make walking far more effective.