Walk 7,000 Daily Steps for Alzheimer's Defense

Daily 7,000 Steps: Reducing Alzheimer's Risk in UAE

Experts in the United Arab Emirates are increasingly emphasizing that regular walking is of paramount importance not only for physical health but also for preserving brain functions. A recent study suggests that taking as few as 7,000 steps a day can significantly reduce the likelihood of developing Alzheimer's disease, particularly in those with a genetic predisposition. Published in The Lancet Public Health journal, this research is one of the most comprehensive on the subject and offers new hope to those with a family history of dementia.

The Spread of Alzheimer's Disease in the MENA Region

In the Middle East and North Africa (MENA) region, including the UAE, Alzheimer's disease poses an escalating challenge to healthcare systems. Forecasts indicate that dementia cases could surge by as much as 367% by 2050 in the region. This dramatic increase is largely attributed to increased life expectancy, sedentary lifestyles, poor dietary habits, and high rates of chronic diseases.

The UAE spends around $1.35 billion annually on dementia-related care, accounting for approximately 0.19% of the GDP. This figure illustrates how Alzheimer's disease severely affects not only individuals and families but also the economy.

Why Is Walking Important?

Neurologists say that daily walking positively impacts numerous physiological processes. It improves cardiovascular health, enhances brain blood flow, and stimulates the production of BDNF (brain-derived neurotrophic factor), which plays a critical role in neuron survival, growth, and forming new connections. Together, these factors help preserve memory and cognitive functions.

Doctors practicing in the UAE suggest that even those engaging in moderate-intensity exercise a few times a week can experience significant benefits. One study found that as few as 3,800 steps per day can reduce the risk of dementia by 25%. Additional observations note that at least 35 minutes of intense walking weekly can decrease the odds of developing Alzheimer's by up to 41%.

Genetic Predispositions Not Destined

Many believe that inheriting a predisposition to Alzheimer's, such as the APOE e4 gene variant, makes the disease unavoidable. Research, however, contradicts this: regular walking can still delay symptom onset and slow mental decline even in these cases.

Experts in the UAE emphasize that walking is a particularly effective intervention because it requires no special equipment, can be done anywhere, and carries a low risk of injury. For the elderly, it is one of the safest forms of exercise.

Role of Lifestyle Factors

Apart from walking, proper nutrition, adequate sleep, stress management, and regularly challenging the brain (e.g., crossword puzzles, learning a language) can contribute to preventing Alzheimer's disease. Neurologists in the UAE recommend the Mediterranean diet, which includes many vegetables, fruits, fish, and olive oil. Maintaining appropriate vitamin D levels is also crucial, as a deficiency is linked to cognitive decline.

Personal Stories Remind of Reality

Alzheimer's disease is not just a statistic. Many individuals living in the UAE have witnessed the devastating impact of the illness on their families. Some report their loved ones gradually forgetting even their closest relatives' names, while others observe deteriorating coordination, balance, and movement.

These personal stories clearly illustrate how the disease progressively destroys not just memory but also identity, independence, and social relationships.

What Should Families Watch For?

Experts encourage the older generation, especially those with a family history of dementia, to participate in regular screenings. Timely detection provides the opportunity to postpone the onset of the disease by years with lifestyle changes, targeted exercise programs, and dietary interventions.

The family members' role is also crucial: encourage loved ones to maintain an active lifestyle, accompany them on walks, motivate them to sustain social connections, and create an environment where healthy habits are easily maintained.

The Future of Walking in the UAE

The UAE's healthcare system is increasingly focusing on prevention, with walking playing a key role in these efforts. Urban developments are also encouraging pedestrian traffic, creating more green spaces, walkways, parks, and pedestrian-friendly environments. This not only improves quality of life but can also contribute to reducing chronic diseases and the incidence of dementia.

Therefore, the future lies not just in medication but also in changing everyday habits. And if merely 7,000 steps a day are required for that, perhaps it's time for us to go for a walk.

(The article is based on recommendations from doctors in the United Arab Emirates.)