AIIMS neurosurgeon suggests ‘dementia starts with the legs’: 4 signs one might be at risk

It’s quite commonly assumed that dementia begins silently in the brain, where no one can actually see or feel, until memory starts to slip or confusion sets in. But there’s a fascinating link that researchers are paying close attention to: the legs.

A 2022 study found something striking: older adults with slower walking speeds showed signs of smaller brain volume and were more likely to experience cognitive decline. It’s not just about stiff knees or tired muscles. Walking is much more than a physical act

Here’s what Dr Arun L Naik, MCh (Neurosurgery), AIIMS New Delhi, has to say about how this simple activity could be a predictor of cognitive health.

When the legs move, a network of brain regions lights up. Every step calls upon the frontal lobe (for planning), cerebellum (for balance), and spinal cord (for signal transmission). Even the feet send sensory feedback back to the brain.

This partnership between brain and body means that walking isn’t just exercise, it’s a real-time reflection of cognitive health. Subtle changes in gait or coordination might actually be early warnings, long before memory lapses begin.

Walking patterns have, in fact, been shown to shift years before any cognitive diagnosis is made. It’s almost as if the legs are whispering a warning the brain hasn’t yet spoken aloud.

There’s a reason walking feels like a mental refresher. Leg movement boosts circulation, pushing oxygen- and glucose-rich blood toward the brain. With improved blood flow, the brain gets the nourishment it needs, and harmful toxins are more efficiently cleared.

Long periods of inactivity can create the opposite effect. Without frequent movement, circulation slows, brain fog increases, and over time, critical brain structures might begin to shrink. The legs, in this way, are like pumps, keeping the mind active by staying in motion.

Another hidden benefit of walking? It stimulates the release of something called Brain-Derived Neurotrophic Factor (BDNF). Think of BDNF as the brain’s internal gardener, it helps neurons grow, form new connections, and survive longer.

This isn’t just theory. Consistent walking routines can raise BDNF levels, helping to preserve cognitive function even as the years pass. In simple terms, walking feeds the brain not only with blood, but with the tools it needs to stay sharp.

The usual advice, walk more, sit less, still holds strong. But there are ways to make walking even more brain-beneficial. Engaging in “dual-task walking” (like walking while solving puzzles or talking) pushes the brain and body together, like a tune-up for cognitive multitasking.

[Disclaimer: This article is for informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a healthcare provider with any questions regarding dementia risk or physical health concerns.]

There is enough research to prove that exercise can play a key role in preventing dementia

Unfortunately, once dementia sets in, it is progressive and not curable

Staying healthy is imperative to prevent dementia

If you notice these signs it is important that you talk to a doctor, because recognising early signs can help with better treatment outcomes.

Challenging your brain with brain exercises such as playing puzzle, learning something new, mental math, or taking a new route, are some daily habits you can incoporate to keep your brain young.

Take care of these factors to reduce dementia risk.(Image: Canva)

Keeping stress at bay is important to keep Dementia away.(Image: Canva)

To prevent dementia in old age, cut down your risk in young age by exercising. Aim for at least 30 minutes of exercise everyday.

Dementia is not a single disease but a general term for a group of symptoms that affect cognitive functions like memory, thinking, and reasoning, to the point where they interfere with a person's daily life. It is caused by various diseases that damage brain cells, leading to a progressive decline in mental abilities. When someone has dementia, they may experience memory loss, particularly of recent events, and have increasing confusion and difficulty with problem-solving or completing familiar tasks. It could increase as one ages.