BookmarkBookmarkTickBookmarkAddCheckBoxFilledCheckBoxCircleBumpCheckedFilledMedical

This Prenatal Exercise Could Cut Your Dementia Risk in Half

This simple doctor-recommended exercise requires no equipment but offers big benefits.
save article
profile picture of Wyndi Kappes
By Wyndi Kappes, Associate Editor
Published October 11, 2022
pregnant woman walking in the park on a sunny day
Image: Ground Picture | Shutterstock

For many moms, some anxiety can crop up around what workout routines and activities they can keep integrated into their life during their pregnancy. While some exercises like rollerblading, skiing and horseback riding may be off-limits, others lend themselves perfectly to your prenatal needs and provide big benefits before, during and after baby is born.

A new report published in the JAMA Neurology journal suggests that walking 10,000 steps a day can cut the risk of dementia in half. For those who can’t walk so far (second and third-trimester moms with swollen ankles, we hear you), just 4,000 daily steps can reduce dementia risk by a quarter.

The study, which surveyed the exercise habits of over 78,000 adults, also revealed that half an hour of walking at a brisk pace was associated with a 62 percent decline in the risk of dementia. In fact, participants who walked briskly, about 80 to 100 steps a minute, even for short periods, had a 30 percent lower risk of developing dementia compared to people who walked roughly the same amount at a slower pace.

Why does the simple act of walking have such a big impact on dementia risk? Scientists aren’t sure, but they believe it might have to do with blood flow and cardiovascular health. “Walking is associated with better vascular profiles, which is probably the clearest pathway through which steps may benefit dementia,” the study’s first author, Borja del Pozo Cruz, shared with TODAY. Thus, it’s “likely that vascular dementia is the most preventable through physical activity.”

Outside of lowering the risk of dementia, walking briskly, even for a few thousand steps–say, around the house or down the street—also reduces the risk of developing cancer and cardiovascular disease. Another study has also suggested that walking after a miscarriage may even increase your odds of getting pregnant.

“I recommend walking to most of my patients who are pregnant,” Tanya Ghatan, MD, an ob-gyn at Brigham and Women’s Hospital in Boston told The Bump. “It’s easy entry for women who’ve never exercised and gives athletic women a way to stay active and maintain a sense of control without the high impact of other activities they’ve participated in.”

If you want to start a walking plan that works for your pregnancy, check out this three-tiered program that makes establishing a routine simple. Ghatan says that regardless of your fitness level, keep in mind that it’s not only fine, it’s also wise to swap days or shorten workouts according to how you feel. Also, don’t forget to consult your doctor before starting any new exercise program.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.

save article
Article removed.
Name added. View Your List
ADVERTISEMENT

Next on Your Reading List

pregnant woman sitting on edge of swimming pool
Can You Swim While Pregnant?
Medically Reviewed by Kendra Segura, MD
pregnant woman lifting small weights on yoga mat
Is Lifting Weights While Pregnant Safe?
Medically Reviewed by Kendra Segura, MD
pregnant woman on running track
Can You Run While Pregnant?
Medically Reviewed by Kendra Segura, MD
ADVERTISEMENT
postpartum mother exercising at home next to newborn baby
Study: This Much Exercise Helps Prevent & Treat Postpartum Depression
By Wyndi Kappes
kellyn taylor holding newborn baby with husband
Mom Finishes First Among US Women in NYC Marathon 10 Months Postpartum
By Wyndi Kappes
pregnant woman lifting weights for exercise
8 Benefits of Exercise During Pregnancy
Medically Reviewed by Kendra Segura, MD
close up of two pregnant woman sitting on yoga mats in the sun
Everything You Want to Know About Prenatal Yoga
Medically Reviewed by Kendra Segura, MD
ADVERTISEMENT
pregnant woman power walking in outdoor park
A Pregnancy Workout Plan to Get You Through Each Trimester
Medically Reviewed by Kendra Segura, MD
pregnant woman sweating after exercising at home
Exercise During Pregnancy: How Much Is Too Much?
Medically Reviewed by Kendra Segura, MD
fitness instructor demonstrating how to do kegels
How to Do Kegel Exercises
Medically Reviewed by Kendra Segura, MD
ADVERTISEMENT
lindsay arnold launches pregnancy workout program with the movement club
DWTS Pro Lindsay Arnold Creates Prenatal Workout Series While Pregnant
By Wyndi Kappes
pregnant bethany hamilton in nature
Bethany Hamilton on the Ups and Downs of Working Out While Pregnant
By Wyndi Kappes
Woman exercising during pregnancy
Exercising for Two: the Dos and Don’ts of Pregnancy Workouts
Medically Reviewed by Kendra Segura, MD
ADVERTISEMENT
pregnant woman doing an online at home workout
12 Best Online Prenatal Workouts for Moms-to-Be
Medically Reviewed by Kendra Segura, MD
pregnant woman in fitness clothes
Your Guide to Safe Pregnancy Ab Workouts
Medically Reviewed by Kendra Segura, MD
katrina scott from tone it up shows how to do exercises broken down by trimester
Awesome Pregnancy Workouts for Every Trimester
Medically Reviewed by Kendra Segura, MD
4 Ways a Strong Lower Body Can Support Your Pregnancy
4 Ways a Strong Lower Body Can Support Your Pregnancy
By Kseniya Sovenko
ADVERTISEMENT
5 Myths About Core Workouts During Pregnancy, Debunked
5 Myths About Core Workouts During Pregnancy, Debunked
By Kseniya Sovenko
fitting prenatal exercise into your busy schedule
6 Easy Ways to Fit Prenatal Exercise Into Your Busy Schedule
By Elena Donovan Mauer
Athlete Lindsay Flach competes in Olympic trails while 18 weeks pregnant.
Meet the Heptathlete Who Competed in the Olympic Trials at 18 Weeks Pregnant
By Nehal Aggarwal
ADVERTISEMENT
Article removed.