Scientists find walking is more beneficial than dancing for brain health

It’s generally understood that walking becomes increasingly important as we age, but the reasons are not always clearly defined. According to researchers at Wake Forest University, older populations that regularly make time for walks not only improve their physical health but also improve markers related to brain function.

Their study, which was published in the journal NeuroImage, determined that walking for 40 minutes at least three times a week can significantly boost one’s memory and overall cognition.

Brisk walking was even found to be more effective than rigorous forms of exercise like dance. 

Never too old to boost brain health

Arguably, the most important takeaway from the new study concerns the reversible nature of age-induced brain deterioration.

All of the participants featured in the new study were over the age of 60. Each, although generally healthy, was experiencing various stages of brain shrinkage and tissue scarring.

In order to gauge the depth of cognitive benefits linked with physical activity–specifically walking,  the authors assigned the participants into one of three groups: the control group which performed stretching and balance training three times a week, dancers who performed aerobic dances, and the walkers who walked for 40 minutes three times a week. Each group trained for six months.

Although the dancers enjoyed comparable benefits to their physical health as the walkers by the end of the study period, the latter performed better on memory tests.

“The dancers spent some of their time each session watching the instructors and not moving much,” explained corresponding author Agnieszka Burzynska in a recent interview.  “That probably affected their results.”

Both the dancers and the walkers enjoyed decreased lesions to their brain tissue and increased white matter volume (an area of the brain important for learning and critical thinking.) Walkers represented the best outcomes on these fronts as well.

This is especially important for the older, otherwise healthy participants involved in the study considering white matter deterioration is associated with cognitive impairment in healthy aging and is an early warning sign of dementia.

Movement of any kind is necessary 

The control group evidenced waning health in all of the categories established by the authors. These subjects experienced thinning in regions of the brain that are critical to memory formation. Sedentary behavior additionally accelerates the speed at which brain cells deteriorate.

Decreased cognitive performance is expected with aging but the new study suggests its occurrence can be dramatically slowed with relevant lifestyle changes. 

Medical experts recommend seniors 65 and older should try to get at least two and a half hours of moderate aerobic exercise like brisk walking every week. This is equivalent to roughly 30 minutes three days of the week.

If you belong to this demographic you can try and shoot for one hour and 15 minutes of vigorous exercise (such as jogging) each week.