Khaberni - Dr. Austin Perlmutter, a renowned neurologist and brain health specialist, recently revealed that a simple exercise can actually build new brain cells. According to the Times of India, Dr. Perlmutter says that while exercise is considered one of the most powerful ways to build new brain cells, walking is the optimal choice. According to Dr. Perlmutter, walking can in fact stimulate the formation of new neural cells, enhance memory, and slow the onset of cognitive decline. In a video on Instagram, Dr. Perlmutter presented data that shows how walking, amongst other forms of movement, can reshape the brain in a new direction, as follows:
Brain Alert
Dr. Perlmutter points to research showing that walking can stimulate the growth of new brain cells, a process scientists call "neurogenesis." Major brain areas associated with memory, especially the hippocampus, grow larger with regular physical activity. In a historic trial involving adults who engaged in walking for a year, the size of their hippocampus increased by about 2%, in contrast to participants who only did stretching exercises, with the latter group even experiencing slight shrinkage. The hippocampus is crucial for forming new memories and retrieving them when needed. Walking strengthens this region of the brain, helping it to remain robust and resistant to aging effects and diseases like Alzheimer's.
Keep the Body Moving
According to Dr. Perlmutter, moving the body sends a burst of signals to the brain that encourages it to stay alert and attentive. These signals essentially tell the brain that the person is actively engaging with their surroundings, which stimulates the neurons to stay intact and tightly connected. Exercise also boosts blood flow and oxygen supply to brain tissues, enhancing brain activity. Continuous movement prompts the muscles to release a mix of signaling molecules called myokines, including the well-known brain-derived neurotrophic factor (BDNF). BDNF acts as a fertilizer for brain cells, where it stimulates the formation of new neurons and enhances the survivability and performance of existing ones.
Heart Activation
Walking is one of the best ways to activate the heart and blood flow, requiring no fancy equipment or a gym membership. According to Dr. Perlmutter, a quick dose of movement, such as regular walking, enhances every system that feeds the brain—from immunity and metabolism, to neural plasticity (the brain's ability to adapt and reconnect). Logging a few walking sessions each week can actually increase brain functions that regulate memory, cognition, and emotional regulation.
Reducing the Risk of Cognitive Decline
According to research highlighted by Dr. Perlmutter, walking contributes to the growth of new cells and also slows the slide into cognitive decline, linking larger brain sizes and higher BDNF levels to a lower risk of Alzheimer's disease and other forms of dementia. Studies show that people who regularly walk tend to maintain their memory, increase their attention, and improve their problem-solving abilities as they age.
Stable Quality and Non-pharmacological Approach
These benefits in turn help individuals remain independent longer and enjoy a stable quality of life. Following a regular walking routine wards off inflammation and other harmful mechanisms that can degrade tissues, making it an essential non-pharmacological approach to protecting the brain.
Recommendations for Walking Routine
Dr. Perlmutter recommends adhering to a consistent routine, consisting of walking for at least thirty minutes daily on most days of the week. He notes that it is not necessary to be athletic; one just needs to move enough to slightly increase the heart rate and breathing (the general rule is that a person should be able to talk, but not sing). If thirty minutes seems difficult initially, it can be divided into two fifteen-minute sessions. Walking outdoors in a park adds benefits like absorbing sunlight for vitamin D and offering the mind a relaxing break. He emphasizes choosing paths that feel safe to truly enjoy walking, and of course, ensuring one wears appropriate shoes, as inappropriate footwear can cause pain or, worse, injury. Dr. Perlmutter concludes his recommendations by stating that consistency is the secret, as this way, the brain continues to absorb growth signals day after day.
