Did you know that too much sitting can actually change your brain—for the worse?

Recent studies show that an inactive lifestyle isn’t just bad for your heart or waistline, it can also affect how your brain works. In a study published in PLOS One, researchers found that sitting too much is linked to thinning in parts of the brain related to memory and learning. Another study from UCLA discovered that adults who sat for long periods had less thickness in the medial temporal lobe. It’s the part of the brain responsible for forming new memories. Medial temporal lobe thinning can be a sign of mental slowdown and dementia in middle-aged and older adults.

So how can we protect our brains?

Experts say walking could be one of the best ways.

Amy Fleming, in her article for The Guardian, called walking a kind of “superpower” because it improves mood, boosts memory, and even sparks creativity. Neuroscientist Shane O’Mara explains that regular walking improves communication between brain cells, helps grow new brain tissue, and reduces harmful inflammation in the brain.

“Walking is a kind of miracle drug,” O’Mara says. “It’s free, easy, and has immediate benefits for both body and mind.”

Other benefits of walking

Aside from its benefits to the brain, walking is the easiest way to stay active. It’s also the safest, especially if you have knee, hip, or joint injuries. It’s even low or no-cost since you don’t need special skills or equipment to do it. It’s a simple activity with so many benefits.

Walking at least 150 minutes a week can also help you:

1. Improve your blood pressure, blood sugar, and cholesterol levels
2. Boost your mood, improve your mental and emotional well-being, and reduce the risk of depression.
3. Support heart health, lower your risk of diabetes, and boost your immunity.
4. Think better, feel better, and sleep better.
5. Boost bone health and reduce the risk of osteoporosis.

To get the maximum health benefits, O’Mara recommends that “speed should be consistently high over a reasonable distance, say consistently over 5km/h, sustained for at least 30 minutes, at least four or five times a week.”

Here’s how to start

1. Just start

   If you can’t schedule time for walking, make it a part of your daily routine. For example, park farther from the office, school, or any place you frequent to get a few steps in. Get off at the street before your usual stop if you take the bus. Make it a habit to use the stairs instead of the elevator, and take a quick stroll at lunch time or during your breaks.

2. Dress for comfort

   You don’t need to buy athletic gear, just make sure your shoes aren’t too tight and have good support. You can walk outside in any season, just make sure to wear appropriate cover for the temperature.

3. Start slow

   If you haven’t been active for a while, start with a 10 to 20-minute walk. You can even split this into shorter walks if it’s easier for you. A study found that walking for five minutes for every 30 minutes of sitting was best for lowering blood sugar. A timer may be helpful if you’re planning on doing walking “snacks” throughout the day. Gradually increase speed or distance when you feel up to it.

4. Add variety

   To keep it fun, you can take different routes, or walk at different speeds. Walk with your dog, with a friend, or even walk backwards (make sure it’s safe for you to do this!). Studies have shown that “retro” walking can improve your gait, muscle strength, and balance. Scientists say that walking 100 steps backwards takes more work than walking 1,000 steps forward. So you actually get more exercise in with fewer steps. Work smarter, not harder, right?

5. Stretch and stay hydrated

   Doing a few light stretches before and after walking can help you avoid stiffness. Hold each stretch for 15-30 seconds when you stretch your hamstrings, calves, chest, shoulders, and back.

   Remember to bring a water bottle with you so you don’t get thirsty If you’re going for a longer walk.

Stay safe

1. Listen to your body

   Slow down if you’re feeling out of breath or if you feel any pain. It’s always good to check with your doctor if something doesn’t feel right. Ask for advise so you can make a safe exercise plan.

2. Be street smart

   • Be aware of your surroundings. Avoid scrolling on your phone while walking.
   • Walk on sidewalks or safe paths.
   • If you’re wearing a headset to listen to music or talking on the phone while walking, keep the volume low so you can still hear oncoming traffic and other possible hazards.
   • Wear light clothing or reflective gear when walking at night or when there’s less visibility (for example, on foggy or hazy days).

3. Make it fun

   You’re more likely to stick with it when you’re enjoying the activity. As mentioned, you can switch it up by taking a different path, or walking faster on days where you have more energy. Listen to music, an audiobook, or a podcast. You also can ask your spouse, or buddy to walk with you so you can have fun conversations as you stroll around the neighbourhood.

Walking is simple but powerful. Try it out by taking a few steps today. Your brain will thank you for it!
 
Sources: ‘It’s a superpower’: how walking makes us healthier, happier and brainier, Amy Fleming, The Guardian; How much do you need to walk to offset the harmful effects of sitting? Korin Miller, MSN; and Why is walking the most popular form of exercise? American Heart Association. Retrieved April 15, 2025.