A 14-year study published in Scientific Reports found that people who walked more each day performed much better on tests of focus and self-control. Even 1,000 extra steps a day made a noticeable difference, the findings showed.
Keeping minds sharp is becoming a major public health concern. In the U.S., mild cognitive impairment cases are projected to grow from 14.37 million in 2025 to 21.55 million by 2060, while dementia cases could nearly double, from 7.16 million to 13.85 million.
Fitbit data replaces self-reported exercise in new study
Earlier research linked exercise to better brain health and high blood pressure to mental decline. However, most of those studies relied on people’s own accounts of how much they exercised, which the researchers said are often inaccurate.
The team tracked 3,093 adults aged 18 to 93 in the national All of Us Research Program. From 2009 to 2023, participants wore Fitbits to count their daily steps, while doctors recorded systolic and diastolic blood pressure from medical records.
Step counts linked to stronger focus and self-control
After 14 years, every participant completed four computer tests. The tests measured focus, the ability to ignore distractions, planning skills and how well people could read emotions on faces.
Researchers divided participants into three groups based on activity levels:
- Least active group: about 5,100 steps a day
- Middle group: an average of 8,900 steps a day
- Most active group: around 14,200 steps a day
The middle and most active groups both outperformed the least active group on self-control and focus.
Blood pressure played a smaller role than expected
Surprisingly, blood pressure had little effect on mental test scores. Lower readings did not change any of the four results, while higher top numbers lowered scores on only one decision-making test.
Lower blood pressure explained just 4.8% of the link between walking and self-control. The researchers suggested that exercise may help the brain in other ways, such as reducing inflammation or helping brain cells use blood sugar.
