Scientists reveal how long YOU should walk to boost brain power

Just 20 minutes of walking can prepare the brain to take in and retain new information, neuroscience research has shown. These positive effects can be seen in areas of the brain involved in making decisions, managing stress, and planning our behavior 

Images of what happens to the brain while sitting quietly for 20 minutes compared to walking for 20 minutes have resurfaced on line.

X user Tim Carden posted a thread about the powers of walking this week, noting Aristotle, Virginia Woolf and Nikola Tesla were also believers of the exercise.

READ MORE: Physical activity boosts brain areas responsible for balance and coordination

Exercise can increase grey matter in the brain, increasing the size of areas that contribute to balance and coordination. These changes may have long-term health implications, like reducing the risk of falling.

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'Throughout history, the greatest thinkers were avid walkers,' Carden, who is the co-founder of Thoughtleadr, shared.

'Tech entrepreneurs including Steve Jobs and Mark Zuckerberg are known to support walking meetings. 

'Walking dissolves mental blocks, boosts divergent thinking, and connects ideas.' 

He noted that Hippocrates, the father of modern medicine, had declared 'walking is man's best medicine.'

The movement boosts brain health, strengthens the heart, lungs and  bones and aids digestion and blood sugar.

Carden shared brain scans taken during a 2009 study that was conducted by researchers the University of Illinois.

Participants walked 20 minutes on a treadmill before taking a reading test performed significantly better than people who sat quietly for 20 minutes.

Measuring brain activity with electroencephalography (EEG) gave some clues as to what was happening.

These EEG measurements showed that participants' brain activity was significantly elevated after a bit of walking, and some of the largest brain-boosting effects lasted for almost 30 minutes after they were done exercising.

Scientists have seen the concrete, positive effects of this brain boost, too.

In a study from scientists at Stanford University, volunteers performed better on a test of creative thinking if they did it while walking rather than sitting.

Subjects were given four minutes to come up with three alternative uses for a word.

Each person tried it out while they were sitting and while they were walking on a treadmill.

Over 80 percent of the participants showed more creativity with their answers when they were walking compared to when they were sitting. 

Walking can have benefits for how we get along with other people, too.

Whether for business or pleasure, Mark Zuckerberg's walking habits can offer major benefits: greater grey matter volume, and boosted brain activity in regions that have to do with motor control and cognition.

Carden continued the X thread explaining why he believes walking is superior to other exercises, noting it is easier on the joints, doesn't require gym equipment and can be done at anytime and anywhere. 

Research published in 2023 found that taking a brisk walk for just 11 minutes a day can slash the chances of dying early by almost a quarter

Analysis of data involving more than 30million people found 75 minutes per week of moderate-intensity activity - such as cycling, hiking or dancing - lowered the risk of an early death by 23 percent. 

Specifically, it cut the chances of developing cardiovascular disease - which can cause heart attacks and stroke - by 17 percent and cancer by 7 percent.

The X user also said that 'walking after eating is a double win,' which falls in line with findings of a 2022 study conducted by researchers from the University of Limerick in Ireland

Going for a short walk after a meal can reduce blood sugar and lower the risk of Type 2 diabetes, the team suggested.

Setting off 60 to 90 minutes after eating is optimum as this is when blood sugar levels typically peak and it allows the muscles to soak up fuel from the food.

People should aim for a 15-minute stroll but even 'mini walks' of two to five minutes offer some benefit, researchers add.

American physical activity guidelines 

1. Adults should get at least 2 hours and 30 minutes of exercise every week, including at least two sessions of muscle-strengthening activities such as squats, push-ups, and dips.
2. A two minute walk in the morning, a trip up and down the stairs at lunchtime, walking home instead of taking a cab at night—it all adds up. You don't need to complete exercises in 10 minute intervals, as the 2008 guidelines recommended. The goal is to accumulate as much exercise as possible throughout the course of the day.
3. Regular exercise reduces the risk of high blood pressure, Type 2 diabetes, and certain cancers, including bladder, breast, and colon cancer.
4. There are many ways to get your heart rate up, such as washing your car, building a snowman, or getting off the subway one stop early and walking the rest of the way. Pick an activity that fits into your schedule and get moving.
5. Children and adolescents aged 6 to 17 are advised to exercise for 60 minutes per day. Their routine should include aerobic activities such as walking, muscle-strengthening exercises such as pull-ups, and bone-strengthening activities such as jumping rope. 'A physically active lifestyle leads to a healthier brain during youth,' said Hillman, whose research shows that kids who run around for at least 70 min­utes per day exhibit improved thinking skills compared to those who aren't as active. 

 Source: Northeastern University College of Science