Memory loss is an issue many people believe they will only have to face when they are older. However, diseases like dementia can happen to anyone, while it happens very rarely to people at a young age, the choices you make at these formative years have a great impact on your mind. Studies have shown how people who eat too much processed foods, do not engage in social activities and many other unhealthy habits, increase their chances of dementia and other cognitive degenerative diseases.

Just as some choices can increase the chances, there are also habits that can decrease the chances of you getting these diseases.

One of the best ways to decrease your chances of cognitive decline at an early age is by incorporating healthy habits into your life, like eating more plant-based and unprocessed foods, fixing your sleeping habits as well as exercising

A new study published in the JAMA Network Open suggests that regularly riding a bicycle could be a key factor. Research published recently indicates that using a bike for getting around might reduce the risk of dementia by 19% and Alzheimer's disease by 22%.

How Cycling Helps Your Brain

The study also hinted that cycling might even help increase the size of a brain area crucial for memory. Experts explain that cycling is a moderately intense workout that also requires balance. This need for more complex brain activity, compared to simply walking, might be why it's more effective in lowering dementia risk. It's not just about adding exercise to your routine; it's about making active travel part of your daily life. Choosing to bike instead of drive for short trips can significantly contribute to your well-being.

Large Study Shows the Link

To reach these conclusions, researchers analyzed health data from almost 480,000 people in a long-term health study in the UK. Participants shared how they most often traveled, excluding commutes to and from work. Over an average of 13 years, more than 8,800 participants developed dementia, and nearly 4,000 developed Alzheimer’s.

The findings showed a lower risk for both dementia and Alzheimer’s among those who cycled or who combined cycling with other forms of travel like walking, driving, or public transportation. The research team noted that promoting active travel, especially cycling, could significantly benefit public health by offering an accessible and sustainable way to maintain brain health in middle-aged and older adults.

Cycling's Impact on Brain Structure and Genetics

Brain scans (MRIs) further supported the findings, showing that cycling was linked to a larger hippocampus, which is a part of the brain important for forming memories and learning.

However, the benefits of cycling seemed to be strongest for people without a specific genetic risk factor for Alzheimer's (the APOE E4 genetic variant). For these individuals, cycling was associated with a 26% lower risk of dementia and a 25% lower risk of Alzheimer's. The protective effect of cycling was less clear for those with the APOE E4 gene.

Interestingly, the study also hinted that driving a car offered some protection against dementia when compared to using public transportation like buses or subways. This suggests that even less active forms of travel might have some brain health benefits over passive modes.

Important Considerations and Future Advice

It's important to remember that this study observed a connection, but it doesn't directly prove that cycling causes healthy brain aging. Still, the message is clear: anything that gets you outdoors and active is beneficial for your brain. It's not just the physical movement, but also the balance and the way it engages different parts of your brain. If you're able to ride a bike, it's recommended. If not, walking is still highly encouraged. The key takeaway is to choose an active way to move your body whenever possible.

Lifestyle changes are necessary at every age. Young adults often get away with eating unhealthily, staying up late and getting up early. However, as you grow older, the effects of staying up beyond a certain time, indulging in alcohol or even overexerting yourself become apparent. So one must make changes to their lifestyle according to their age. As such, people above 60 should pay more attention to certain aspects of their health like their brain health, as they are susceptible to cognitive decline.

A new study shows that a two-year program focused on healthy eating, exercise, and "brain training" helped older adults avoid a decline in their thinking skills. The study, called U.S. POINTER, included more than 2,100 people aged 60 to 79 who had a higher risk for cognitive decline due to factors like a poor diet, a sedentary lifestyle, and a family history of memory problems. The results were presented at the Alzheimer’s Association International Conference in Toronto.

Combination of Healthy Habits

The participants in the study followed a program that focused on three key areas:

Healthy Eating

Participants switched to the MIND diet, a specific eating plan known for supporting brain health. This change from their previous unhealthy diets was a key part of the program to boost cognitive function.

Regular Exercise

The program required participants to meet fitness goals that included a mix of exercises. They did aerobic workouts, resistance training, and stretching to improve both their physical and mental health.

Brain Training

Participants were also tasked with exercising their minds. They used a program called BrainHQ for daily challenges and engaged in other intellectual and social activities to keep their brains active and sharp.

Participants in a more structured version of the program met regularly with staff and peers, while a second group followed a less structured, self-guided plan. The results showed that the structured program provided a greater benefit to brain health. An impressive 89% of all participants completed the two-year study.

Broad Benefits for a Diverse Group

The study found that this program worked well for a wide range of people. It didn't matter if they were male or female, what their ethnicity was, what their genetic risk for Alzheimer's was, or what their heart health was like. Everyone seemed to benefit. The researchers saw a significant improvement in the participants' overall thinking skills, including their memory, attention, and ability to multitask. This research sends a strong message that making healthy choices can have a powerful impact on brain health for many people, and it shows that treatments for diseases like Alzheimer's will likely include both medicine and healthy living.

Physical Activity Guideline For Elderly

According to the UK National Health Services older adults should try to be physically active every day. Regular activity can help improve your overall health and lower your risk of serious conditions like heart disease and stroke. Before starting any new exercise routine, especially if you haven't been active in a while or have health concerns, it's a good idea to talk to a doctor. They can help you choose activities that are safe and right for your fitness level. Here are some goals for them

• Be active daily, this can include light activities like walking.
• Do exercises that improve your strength, balance, and flexibility at least two days a week. This is especially important if you are worried about falling.
• Get moderate exercise, aim for a total of 150 minutes of moderate activity per week. This could be a brisk walk, dancing, or gardening.
• Get vigorous exercise, aim for 75 minutes of vigorous activity per week. This could be jogging or a strenuous hike.
• Reduce sitting time, try to sit or lie down less throughout the day. Break up long periods of inactivity with a short walk or some light movement.

If you’ve logged thousands of steps this week but walked at a snail’s pace, your fitness gains may be smaller than you think. Recent research is making an important distinction: it’s not how many steps you take, but how fast you’re walking that may hold the key to healthier aging.

Researchers at the University of Chicago Medicine discovered that increasing walking pace by just 14 steps per minute—which brings most older adults to about 100 steps per minute—translated into measurable improvements in physical function. The study focused on individuals classified as frail or pre-frail. Even small boosts in walking speed helped participants walk longer distances, stay more active, and maintain independence.

What’s more, a separate analysis from more than 79,000 adults in low‑income regions found that just 15 minutes of brisk walking daily, rather than long periods of slow-paced walking, delivered a 19% reduction in all-cause mortality, particularly from cardiovascular disease.

So why is brisk walking such a powerful tool for better aging? A faster pace improves heart function, increases VO₂ max (the body's capacity to use oxygen), and helps maintain muscle tone and balance—all vital for reducing fall risk and frailty.

Walking slowly, in contrast, doesn’t challenge the cardiovascular system. It offers movement, but it doesn’t push the body enough to strengthen essential systems. Frailty isn’t just about age; it’s a medical condition marked by:

• Slow movement
• Weakness
• Unintentional weight loss
• Fatigue
• Low mobility

Because these symptoms are closely tied to inactivity, keeping a brisk walking pace becomes effective prevention. A slight uptick in speed can rejuvenate energy levels, preserve muscle strength, and support daily tasks.

Forget the "Talk Test", Try Measured Cadence Instead

Until now, measuring walking intensity relied on the subjective “talk test”—are you breathless enough that you can't sing but can still hold a conversation? But perceptions vary. A new smartphone app—not yet available to the public—demonstrated greater accuracy in measuring walking cadence than typical trackers, offering a more reliable metric for intensity-based health benefits.

How Scientists Put It to the Test?

In a controlled trial, older participants in retirement communities wore thigh-mounted sensors to accurately track cadence. One group walked at a comfortable pace, while the other group was coached to walk as fast as safely possible. Those who managed an extra 14 steps per minute consistently outperformed in walking tests and daily functional tasks. It wasn't about marathon endurance—it was about walking faster, for shorter durations.

This isn’t elite fitness talk—it’s practical public health advice. Brisk walking improves longevity even when overall physical activity remains low. It’s one of the few forms of exercise that:

• Requires no specialized equipment
• Can be done nearly anywhere
• Carries low injury risk
• Provides potent cardiovascular and metabolic benefits

Experts led by Professor Wei Zeng emphasized that brisk walking improves heart health by making it more efficient while reducing obesity and related conditions. The activity raises VO₂ max, which correlates directly with better functional fitness and survival outcomes.

Adding Brisk Walking Into Your Day

Start by establishing your baseline cadence—count the steps you take in 60 seconds while walking normally. Then gradually aim for 14 more steps per minute. That often feels like walking with purpose—not sprinting.

Use tools like metronome apps to match your footfall to a steady beat. While official cadence apps are still in development, consumer tools let you maintain consistency during your walk and track personal progress over time.

Global health bodies warn that physical inactivity now kills 2 million people annually, especially through cardiovascular disease, dementia, and metabolic conditions. In the UK, sedentary lifestyles contribute significantly to deaths among working-age adults.

Rising mortality rates linked to inactivity—compounded by healthcare access gaps, long waits for treatments, and delays in emergency care—make walking fast a simple yet effective countermeasure.

We're not training for marathons. This is about accelerating pace in daily life. Even modest improvements—like brisk walks to run errands or brisk evening strolls—provide systemic uplift to aging bodies. Walking faster improves mobility, posture, and the internal systems that matter most for independence and vitality. Age or fitness level shouldn’t limit you. Here’s how to begin:

• Establish your usual cadence—walk 1 minute at your normal pace and count steps.
• Add 14 steps per minute—gradually, until it feels energetic but sustainable.
• Measure consistently—track progress with a watch, phone app, or metronome.
• Walk brisk daily—15 minutes is enough to start seeing benefits.
• Pair with balance and strength efforts—core, legs, and posture support endurance.

Always consult a health professional if you have cardiovascular, respiratory, or musculoskeletal conditions before significantly increasing your walking pace.

Walking fast isn’t a fad—it’s a scientifically backed way to age better. For older adults, even one minor increase in cadence can mean improved independence, fewer hospitalizations, and a stronger heart. For everyone else, it’s a low-cost, high-impact way to support lifelong wellness.

Before vaccines and sprint workouts took center stage, walking was—and remains—among the simplest anti-aging tools we have. Now science gives us the reason—and the step-by-step to make it easy. So lace up, push the pace, and let every faster stride be your quiet pledge to aging with strength.

Many of us believe that a good workout has to leave us completely exhausted and drenched in sweat. But is that the only way? Like many other things in life, exercise is also different for everyone. The best way to go about exercising is finding out your priorities and goals. If you want faster results and do not mind intense workouts, tailor your time and workouts according to that. But what about people who do like exhausting workouts and like to take things slow? Exercise doesn't need to be a grueling test of endurance. There's a gentler way to get fit, and it's called Low-Intensity Interval Training, or LIIT. This approach lowers your effort level while still helping you reach your fitness goals.

What is LIIT?

The Cleveland Clinic explains that the main idea behind LIIT is to exercise for longer stretches of time at a low to moderate effort level, with short breaks built in for you to recover. You'll definitely feel like you're doing something, and your body will be working, but you won't push yourself too hard or feel completely wiped out. During a LIIT workout, you should be able to:

• Talk comfortably and hold a conversation without getting out of breath. If you're gasping for air, you're probably pushing too hard for LIIT.
• Keep your heart rate in a comfortable zone, specifically what's called Zone 2. This means your heart is beating at roughly 60% to 70% of its maximum rate during exercise. (Imagine a scale from 1 to 5 for how hard your heart is working; Zone 2 is on the lower, easier end.)
• LIIT requires less energy than most other workouts. The goal is to challenge yourself just enough at an effort level you can comfortably keep up for a longer time. It’s about being consistent and sustainable, rather than super intense.

Gentler Approach to Fitness

LIIT is the calmer relative of High-Intensity Interval Training (HIIT). HIIT has become very popular over the years because it involves short bursts of very challenging exercise that push you to your absolute limits.

You can actually do the same kinds of exercises in both LIIT and HIIT programs, like running, cycling, or lifting weights. The big difference is how hard you push yourself during those exercises. HIIT is all about maximum effort, where you give it everything you've got.

In a HIIT workout, you'll definitely feel out of breath, and your heart rate will be very high, close to your maximum. Because it's so physically demanding, HIIT sessions are typically much shorter than LIIT sessions.

Both HIIT and LIIT can improve your fitness, but they do it in different ways. HIIT is generally better for building muscle and strength. LIIT, on the other hand, might burn more calories overall because the workouts last longer.

Ultimately, the best choice for you depends on what you're trying to achieve and what fits your lifestyle. Experts suggest that HIIT is usually best for athletes who are already very fit and work out regularly. Pushing yourself extremely hard can put a lot of stress on your body and heart, and that's not for everyone. Even if you do intense HIIT workouts, adding occasional LIIT sessions can help your body recover and prevent burnout.

How to Do LIIT Workouts

Almost any physical activity can be turned into a LIIT workout. It's simply a matter of adjusting how hard you push yourself and splitting your exercise time into active periods and short rest breaks. Here are some examples:

Running

Try running at a comfortable pace for one minute, then slow down to a walk for two minutes to recover. You can go back and forth between running and walking for as many rounds as you like, adjusting the times to match how you feel.

Walking

The idea is similar to running. Walk at a faster pace for five minutes, then slow down for two minutes for a recovery period. Repeat this cycle as many times as you want.

Cycling

Pedal at a moderate effort level for five minutes, then slow your pace for two minutes. Keep repeating these intervals.

Rowing

Row for a certain distance, like 100 meters, at a moderate intensity, then slow your pace for two minutes. Repeat these intervals as desired.