Walking Today Can Lower Your Dementia Risk Tomorrow

About this episode

We trace how consistent movement fuels blood flow, elevates BDNF, and even grows new neurons while long sitting shrinks the hippocampus and raises dementia risk. Practical strategies make change easy: break up sitting, ritualize walks, snack on exercise, and build balance and strength.

• movement as a modifiable risk factor for dementia
• blood flow, BDNF, and neurogenesis explained
• the independent harms of prolonged sitting
• the 30:3 rule for workdays
• walking rituals for consistency and blood sugar
• exercise snacks to stack benefits
• balance and strength to prevent falls and stabilize metabolism
• mood, sleep, and mental clarity as early wins
• emotional health and depression as parallel brain longevity levers

Set just one really specific, achievable, move more intention for today. It could be I will walk around the block right after I finish this deep dive. Or maybe I'll set a timer right now, and every 30 minutes this afternoon, I will stand and stretch for three minutes. Or I'll do 10 squats every time I go to the kitchen today.

This podcast is created by Ai for educational and entertainment purposes only and does not constitute professional medical or health advice. Please talk to your healthcare team for medical advice.

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