Cycling or walking: what keeps your brain younger for longer?

Cycling or walking: What keeps your brain younger for longer?

A new large-scale study has found that cycling may offer greater brain health benefits and dementia risk reduction than walking. Researchers discovered that individuals who regularly used bicycles for transportation had significantly lower rates of dementia, including Alzheimer’s disease, compared to those who walked, drove, or used public transport.

The study, published in JAMA Network Open, analyzed data from nearly 480,000 adults in the UK Biobank with an average age of 57. Over a 13-year follow-up, participants were grouped by their primary travel modes: non-active (car, motorbike, public transport), walking-only, mixed walking, and cycling/mixed cycling. Those in the cycling group demonstrated a 19% lower risk of developing dementia and a 22% lower risk of Alzheimer’s disease compared to non-active travelers.

Why cycling offers greater protection

Lead researcher Dr. Liangkai Chen, associate professor at Huazhong University of Science and Technology, explained that cycling offers higher aerobic intensity and requires more cognitive engagement (e.g., navigation, balance, and coordination) than walking. These factors stimulate neuroplasticity and improve brain structure.

One key finding was the preservation of hippocampal volume — the brain region critical for memory and one of the first affected in dementia. Participants who cycled regularly retained more hippocampal mass than other groups.

Expert views on brain health, active transport

Experts not involved in the study praised the findings for offering a practical, low-cost dementia prevention strategy. Dr. Peter Gliebus of Baptist Health South Florida said the study adds strong evidence for cycling’s cognitive benefits, while Dr. Kamal Wagle from Hackensack University Medical Center noted that the type of aerobic exercise matters when it comes to brain protection.

Tips to start cycling safely

If you're considering adding cycling to your routine for brain health:

• Start with short, flat rides to build stamina
• Use a helmet and high-visibility gear
• Choose safe paths and traffic-free zones
• Stay hydrated and warm up properly
• Gradually increase duration and intensity

Stationary biking may also be a safer option for older adults with balance concerns.

Final thoughts

While both walking and cycling are beneficial, this study suggests that cycling may offer a cognitive edge. The key is to choose sustainable, enjoyable physical activity that keeps your body and mind engaged.

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