According to Harvard researchers, there’s a form of movement that supports brain function, reduces cognitive decline, and comes with a long list of health benefits for people over 65. That exercise is walking.

A growing body of research, including studies from Harvard and a large analysis published in JAMA Neurology, suggests that regular walking can support memory and brain health as we age. Here, we’ll cover what the research says about walking and its effects on cognitive function, and how older adults can use it to build a brain-friendly routine.

What the research says about walking and memory

Researchers at Harvard found that walking not only improves circulation and cardiovascular health, but it also supports brain activity in ways that may reduce the risk of cognitive decline. In a six-month study, older adults who walked regularly showed better brain function in areas linked to memory and thinking. The experts pointed to walking as one of the most accessible and effective exercises for maintaining brain health.

Another major study followed over 78,000 adults aged 40 to 79 for several years. Participants wore activity trackers, and researchers analyzed their step count alongside dementia diagnoses. The results were clear: people who walked about 9,800 steps a day were 51% less likely to develop dementia. Even walking 3,800 steps a day—a little under two miles—was associated with a 25% lower risk.

The takeaway from these studies is simple: you don’t need to run marathons or hit the gym every day to protect your brain. Moderate, consistent walking can support memory and help delay cognitive aging.

How to build a brain-healthy walking habit after 65

Building walking into a routine makes it more likely to stick. Here are a few practical tips to help turn walking into a brain-boosting habit:

Set a simple step goal: Start with a goal of 3,800 steps a day. That’s roughly 30 to 40 minutes of walking total, and can be broken up into shorter walks. Use a step tracker to keep it visible and measurable.
Choose a time that works for you: Morning or early evening walks tend to be cooler and less crowded. The best time is whenever you’re most likely to be consistent.
Pick a comfortable route: A flat path, neighborhood sidewalk, or park trail is ideal. The goal is to keep moving, not to push your limits.
Walk with a friend: Social walks add accountability and enjoyment. They also support mental health, which ties into cognitive resilience.
Work in some pace changes: Brisk walking—even for a few minutes at a time—can offer extra memory benefits. Try increasing your pace during part of the walk when it feels natural.
Make it part of your routine: Walking after meals, during phone calls, or as a daily ritual helps turn it into a lasting habit. Aim for most days of the week, not perfection.

There’s no exact number of steps that works for everyone, and your needs may change with age or health conditions. But studies show that the more you move—especially through regular, steady walking—the better it is for your brain.