由英国拉夫堡大学埃夫·霍格沃斯特教授领导的研究团队发现，每天进行相对温和的日常活动即可对阿尔茨海默病产生保护作用1。研究人员对近300名患有早期阿尔茨海默病脑部迹象的老年人进行了9-11年的长期追踪1，结果表明每天仅需3000步（约相当于30分钟中等速度步行）就能显现效果1。在活跃参与者中，认知和功能衰退的幅度减少了近50%1。
研究表明，体育活动通过减少有害的tau蛋白积累来发挥保护作用1，但并未能减少淀粉样蛋白斑块的沉积1。步数与防护效果的关系呈现递增趋势，每天5000-7500步时效果最佳，此后效益开始平稳1。这一发现意味着广泛推荐的每日10000步目标对于延缓阿尔茨海默病进展可能并非必需1。
需要指出的是，该研究存在一定局限性：参与者主要为美国白人且受过良好教育，样本规模相对较小1。
A study tracking nearly 300 older adults over 9 to 11 years has found that modest daily physical activity may reduce cognitive and functional decline associated with Alzheimer's disease by nearly 50 percent.1 Researchers discovered that even 3,000 steps per day—equivalent to about 30 minutes of moderate-paced walking—was sufficient to show measurable benefits in slowing the disease's progression.1 The research, led by Professor Eef Hogervorst of Loughborough University, examined participants who showed early signs of Alzheimer's in the brain and found that physical activity reduced the harmful accumulation of tau protein, though it did not reduce amyloid plaques.1
The optimal effect emerged at 5,000 to 7,500 steps daily, after which benefits began to plateau, suggesting that the commonly promoted goal of 10,000 steps may not be necessary to achieve significant protection.1 These findings align with broader evidence from other large-scale studies: a British study of 1,139 people over 50 found that moderate to vigorous exercise reduced dementia risk by 34 to 50 percent, while a 2022 tracking study of 78,430 individuals over seven years showed that 3,800 daily steps lowered dementia risk by 25 percent, rising to 50 percent at 9,800 steps.1 However, the research has limitations, as participants were predominantly educated white Americans, and the sample size was relatively small.1
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