Dementia has become a major global cause of disability and dependency among older adults. According to 2021 data, approximately 57 million people worldwide were affected by the condition, with around 10 million new cases emerging each year. While many believe that keeping the brain active is the primary method to prevent dementia, Dr. Arun L. Naik, a neurosurgeon trained at the All India Institute of Medical Sciences (AIIMS), has revealed a surprising insight—dementia may actually begin in the legs.
Dementia is not a single disease but a collective term for various neurological disorders that gradually impair memory, thinking, and daily functioning. The condition becomes more complex with age, affecting quality of life. Early diagnosis, attentive care, lifestyle modifications, and medical interventions can help manage the disease effectively.
Dr. Naik explained in a video message, “Dementia actually begins in your legs. Physical inactivity weakens leg muscles, increasing the risk of sarcopenia or muscle loss. This is where the problem starts. Studies have shown that weak legs can accelerate cognitive decline and increase dementia risk.”
Active muscles produce chemicals that stimulate the brain, including brain-derived neurotrophic factor (BDNF), which enhances connections in the hippocampus, the brain’s memory center. Strong legs help maintain balance and reduce the risk of falls, which is particularly dangerous for those over 65.
Dr. Naik cited a 2020 study published in Neurology, showing that individuals with slower walking speeds had smaller brain volumes and a higher risk of cognitive decline. “Walking is not just physical exercise; it is a full workout for the brain,” he added.
Walking engages multiple brain regions, including the frontal lobes, cerebellum, spinal cord, and neural circuits. It increases blood circulation, delivering oxygen and glucose to the brain while removing toxins. Changes in walking patterns or balance can serve as early warning signs of cognitive issues, often appearing a year before memory problems emerge. Walking also stimulates BDNF, strengthening neuronal connections and supporting neuroplasticity.
Dr. Naik recommended several practical habits to reduce dementia risk:
-
Walk briskly for at least 30 minutes daily.
-
Practice balance exercises such as standing on one leg or walking in a straight line.
-
Engage the brain while walking, through conversation or light cognitive tasks.
-
Strengthen leg muscles regularly, which acts as “insurance” for brain health.
-
Avoid prolonged sitting; move every hour.
He emphasized that when leg function declines, the brain follows suit. Maintaining walking speed and leg strength helps protect cognitive health. Additionally, a protein-rich diet supports muscle preservation. “It is never too late to start. Even beginning exercise and walking at age 60 can significantly reduce dementia risk. Strong legs mean a sharp mind. Awareness should start as early as your 40s,” Dr. Naik advised.
Ultimately, staying active is not just about mobility—it is the most effective way to keep the brain youthful. Regular walking, exercise, and a balanced diet together form a powerful defense against age-related dementia.
