Being a ‘Super Mover’ Could Help Protect Your Brain As You Age, Study Shows

Key Points

Walking faster than usual is linked to a lower risk of cognitive decline.New research suggests “super movers” may be able to overcome age-related brain changes.Doctors say the findings make a case for staying physically active as you age.

While walking is often seen as a relaxing, low-stress physical activity, new research suggests picking up the pace could be linked to a lower risk of cognitive decline—especially for older adults. The new study, which was published in the journal Neurology, found that so-called “super movers” who were in their 80s and older had lower odds of cognitive impairment, dementia, or Alzheimer’s disease compared to their slower-moving counterparts.

“Walking speed is a simple but powerful marker of brain and body health,” says Joe Verghese, MD, study co-author and SUNY distinguished professor and chair of Neurology at the Renaissance School of Medicine at Stony Brook University. But what’s behind the link and, more importantly, how can you harness this power for yourself? Here’s what the study found, plus what doctors want you to keep in mind.

Meet the experts: Randy D’Amico, MD, a neurosurgeon at Northwell’s Lenox Hill Hospital; Nikhil Satchidanand, PhD, an assistant professor of exercise physiology at University at Buffalo, Jacobs School of Medicine and Biomedical Sciences; Clifford Segil, DO, a neurologist at Providence Saint John’s Health Center in Santa Monica, CA; and Joe Verghese, MD, a study co-author and SUNY distinguished professor and chair of Neurology at the Renaissance School of Medicine at Stony Brook University

What did the study find?

For the study, researchers analyzed data from three cohorts: The Health and Retirement Study network (featuring nearly 4,000 adults), the LonGenity Study (featuring 197 older adults), and the Rush Memory and Aging Project (featuring 692 older adults). There wasn’t a single specific walking speed that classified people as “super movers”—instead, the researchers defined it as 1.5 or more standard deviations above the speed expected for participants’ age and sex.

The Health and Retirement Study network followed participants for up to 5.4 years and found that super movers had about half the risk of cognitive impairment compared to slower walkers. They were also less likely to be diagnosed with Alzheimer’s disease or dementia over time.

In the LonGenity study, researchers found that super movers performed better on memory and thinking tests, and declined more slowly across a range of cognitive areas such as processing speed and executive function.

And in the Rush Memory and Aging Project, participants were followed for years and then had their brains studied after they died. Researchers found that the super movers lived longer on average and had better cognition at their final doctor’s visit compared to slower counterparts. They also had lower rates of dementia. Here’s the big part: When they underwent brain autopsies after their deaths, the researchers discovered that super movers didn’t necessarily have fewer markers of Alzheimer’s disease compared to those who moved slower. This means that they were still able to keep their usual brain function in spite of these changes.

“This suggests they may have resilience mechanisms that help preserve brain function despite dementia-related pathology,” Dr. Verghese says. “Understanding these resilience factors could point to new strategies for promoting healthy brain aging.”

What’s behind the link?

First, it’s important to note that the study didn’t prove that walking at a faster pace reduced the risk of cognitive decline. Instead, it found a link between older adults who walked quicker and a lower chance of being diagnosed with cognitive decline. Still, doctors say there’s likely something here.

“Walking speed is not just a leg-strength measure—it is a whole brain and whole body performance marker,” says Randy D’Amico, MD, neurosurgeon at Northwell’s Lenox Hill Hospital. “To walk quickly and safely in your 80s, the brain has to integrate a bunch of things like motor planning, balance, attention, sensory feedback, cardiovascular reserve, and muscle function.” People who are able to move at a fast pace may have nervous and vascular systems that age more resiliently than others, he says.

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Regular aerobic exercise like walking can improve cardiovascular health and cerebrovascular function, reduce vascular risk factors, and help regulate inflammation in your body, points out Nikhil Satchidanand, PhD, assistant professor of exercise physiology at the University at Buffalo, Jacobs School of Medicine and Biomedical Sciences. It may also influence inflammation in the brain, increase growth factors that make your brain more adaptable, and improve your metabolic health, he says.

Finally, it’s also possible that moving faster increases blood flow to the brain or exposes you to more visual [input] that can stimulate your brain, keeping it healthy for longer periods of time, says Clifford Segil, DO, a neurologist at Providence Saint John’s Health Center in Santa Monica, California.

“Together, these effects could contribute to greater brain resilience,” Dr. Satchidanand says.

What’s the takeaway?

Dr. Verghese says the findings underline that consistent movement can be helpful for the brain. “Regular walking is beneficial, and if it’s safe, gradually picking up the pace may provide additional health benefits,” he says. “The priority is staying active and maintaining mobility.” (By the way, he says there’s no specific speed you should aim for—just a “brisk” pace that feels comfortable and safe.)

If you’re not a walker, other aerobic exercise like swimming or biking can support brain health as you age, too, says Dr. Verghese. “The key is staying physically active. Choose the physical activity that is safe, enjoyable, and can be done regularly.”

Carina Hsieh, MPH, is the deputy features editor of Women’s Health. She has more than a decade’s worth of experience working in media and has covered everything from beauty, fashion, travel, lifestyle, pets, to health.

She began her career as an intern in the fashion closet at Cosmopolitan where she worked her way up to Senior Sex & Relationships Editor. While covering women’s health there, she discovered her passion for health service journalism and took a break to get her Masters in Public Health. Post-grad school, she worked as a freelance writer and as The Daily Beast’s first Beauty, Health, and Wellness Reporter.

Carina is an alum of the Fashion Institute of Technology and the Yale School of Public Health. She and her French Bulldog, Bao Bao, split their time between Brooklyn and Connecticut. She enjoys reformer Pilates, (slow) running, and smelling the fancy toiletries in boutique fitness class locker rooms.

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