Did you know that a walking routine can help boost your brain health as you age? It may play a role in supporting memory and focus, and help protect against cognitive decline.
By the year 2030, about 20 percent of people in the United States will be age 65 or older. As people live longer, memory loss and other problems with brain function may start to become even more common.
Keep in mind, small changes in memory or thinking are a normal part of aging. You might forget names more often or find it harder to focus on more than one thing at a time. But these changes do not always have to get worse. Research suggests that a simple habit, like walking, may help protect your brain as you age.
Even better, you do not need to be an extremely active person to see benefits. Just getting started can make a big difference.
How the brain changes over time
Understanding what’s happening with your brain as you age is helpful. For starters, connections in your brain may change. There may be more activity in one region and less in another. In some cases, the part of the brain you use to complete a given task may change as you get older.
Most brain functions are not performed by just one part of the brain. Several networks must work together for the brain to work normally. Networks are formed when different parts of the brain “talk” to each other and share messages. This process can slow down or change with age.
A key brain network: the default mode network
One critical network in the brain is called the default mode network (DMN). The DMN is most active when you are at rest. It helps you daydream, store memories, and form other types of inner thoughts.
In a healthy brain, the DMN quiets down when you need to focus on a task. For instance, when you’re reading, learning something new, or trying to solve a problem, this “on/off switch” can be very helpful.
But the DMN can get stuck and not shut down as it should. When it stays too active, it can make it hard to focus, think, remember, and learn. Scientists believe problems with the DMN—and its ability to shut down as needed—may be linked to Alzheimer’s disease (AD).
This has led researchers to ask an important question: Can healthy lifestyle habits help keep the DMN working as it should?
How exercise may help the brain
Some studies suggest that exercise can affect how well brain networks, such as the DMN, function. To learn more, researchers studied a group of adults aged 65 and older for one year. These adults were not very active before the study began.
The adults were divided into 2 groups:
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One group took 40-minute walks, 3 times a week.
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The other group did stretching, toning, and balance exercises.
Both groups stayed active for the same amount of time. The main difference was that the walking group did aerobic exercise, which raises the heart rate.
To see how the brain changed, researchers used MRI scans. These scans showed how different parts of the brain worked during thinking tasks. 
What the study found
At the end of the year, both groups showed improved brain health. This means that staying active in any way is good for the brain.
However, the walking group showed even greater improvements.
People who walked regularly did better on tasks that involved:
- Planning ahead
- Remembering information
- Doing more than one task at a time
- Setting priorities
- Handling new or uncertain situations
The MRI scans also showed something else important. The walking group had stronger connections in their default mode network. These connections looked more like those seen in younger adults.
This suggests that walking may help improve your brain as you age.
Why walking works
Walking helps increase blood flow to the brain. This brings oxygen and nutrients that brain cells need to stay healthy. Exercise may also lower inflammation in the body, which can harm brain cells over time.
Some scientists believe that regular exercise may even help the brain grow new nerve cells, especially in areas linked to memory and learning. While research is still ongoing, the results so far are very promising.
One of the most encouraging findings is that the adults in this study were not active before they started. This means it is never too late to begin.
You could try something as simple as “plogging” to get started. Or, for something a little more advanced, you could try Nordic pole walking.
How to start a walking routine
The study referenced in this article suggests that a 40-minute walk, 3 times a week, can help improve your brain health. But to get the greatest health benefits, work toward 150 minutes of walking each week. If you can, take 3–5 walks each week. Your heart, lungs, AND brain will thank you. But be sure to talk with your doctor before you become more active to learn how much and what types of activity are safe for you.
Research shows that brisk walking can lead to better health. But if you haven’t been active for a while, start slow. Choose a relaxed pace. Then, build up from there. As your speed increases, know that your health is improving as well. You can use the schedule below to get started. (Remember to begin each walk with a short warm-up and end each one with a cooldown.)
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Weeks 1–2: Walk only about half as far as you feel comfortable; then head home.
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Weeks 3–4: Walk at a steady, natural pace for 5–10 minutes.
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Weeks 5–7: Pick up your pace little by little; aim for 15–20 minutes.
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Weeks 8–10: Walk at a faster pace—you should notice that you’re breathing a bit faster—for 25–30 minutes.
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Weeks 11–13: Walk at a brisk pace for 35–40 minutes. This means you can walk and talk, but you couldn’t sing because you’d be out of breath.
With this schedule, you’ll be walking for 40 minutes several times a week in less than 4 months. This is a goal you can feel good about. By sticking to the program, you’ll help keep your brain (and body) in great shape.
Staying safe
Walking may seem harmless enough. But, like most outdoor activities, it’s best to think about safety before you head out. Follow these tips to ensure your stroll is safe:
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Be alert. Always walk with confidence and purpose; hold your head high.
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Avoid distractions. If you wear headphones, keep the volume low enough that you can stay aware of your surroundings.
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Walk during the day. If you must walk at night, make sure your path is well-lit and that you carry a light.
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Write a note. Let someone know where you’re going and when you’ll be back. Or walk with another person. Having conversations while walking is even more beneficial for your brain health.
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Always bring a cell phone. This is for safety reasons, and in case you become tired or injured.
And remember, if you have any health conditions or concerns about starting an exercise routine, be sure to talk with your doctor first.
Simple steps can make a big difference
You don’t need special equipment or intense workouts to help your brain. A simple walking routine may help you think more clearly, remember better, and stay focused.
As more people live longer, finding easy ways to support brain health is more important than ever. Walking is safe, low-cost, and easy to fit into daily life.
Sometimes, protecting your brain starts with something very simple: putting on a pair of comfortable shoes and taking a walk.
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This information is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any self-care program. Images used for this article do not depict any members of the Silver&Fit Program.
References
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This article was written by Jason Nielsen, edited by Stephanie Ruiz, and clinically reviewed by Jaynie Bjornaraa, PhD, MPH, PT, LAT, ATC, CSCS, CSPS, on March 11, 2026.
