October 29, 2026, 6:58 pm | Read time: 5 minutes
Studies show that people who are more active over many years perform better on cognitive tests. Researchers have now matched this finding with concrete data from pedometers for the first time. How many steps per day pay off in cognitive tests?
Pedometer Data from 14 Years
Regular exercise is scientifically proven to keep the brain fit. It actually makes the brain “grow,” which is reflected in a larger brain volume.1 Exercise intensities seem to be linked to specific memory performances.2 What’s new and exciting about this study published in the journal “Scientific Reports”:3 Here, concrete pedometer data from people aged 18 to 93 were combined with cognitive tests. The pedometers dangled from the wrists of 3,093 participants from the U.S. “All of Us Research Program” over 14 years.
Also interesting: Can 10,000 steps a day replace exercise?
Who Conducted the Research and How the Tests Were Done
The analysis was carried out by three scientists from the Baylor College of Medicine in Houston, Texas, a private, nonprofit medical school. Led by psychiatrist Olaoluwa O. Okusaga, the researchers combined pedometer and blood pressure data from 3,093 adults with four computer-based cognitive and concentration tests completed at the end of the observation period. Four test methods were used:
- Participants had to maintain concentration over a longer period (Test 1)
- In another test, they were to focus on relevant stimuli while simultaneously filtering out distractions (Test 2)
- In a test for foresight, they had to decide whether to prefer an immediate smaller reward or a later larger reward (Test 3)
- They also had to recognize emotions based on facial expressions (Test 4)
The researchers also divided the participants into three groups based on how much they moved over a longer period:
- an average of 5,108 steps per day
- an average of 8,875 steps per day
- an average of 14,161 steps per day
Results: Every Thousand Steps More Pays Off
Those who averaged around 8,900 steps a day performed significantly better on the tests than those with only about 5,100 steps. They could better assess rewards, control their behavior, and maintain concentration longer. However, this is not a fixed threshold! The analysis shows that every additional thousand steps gradually benefits mental fitness! For every 1,000 more steps a day, participants consistently achieved slightly better test results.
The best results in reward assessment and attention were achieved by those who averaged 14,161 steps per day. The group with 8,875 steps was best at controlling their behavior. Only the ability to recognize emotions based on facial expressions showed no correlation with daily step count.
According to this model, taking 10,000 steps results in slightly more benefits than 8,875 steps, but somewhat less than 14,161 steps.
Lowering Blood Pressure Apparently Not the Main Reason Many Steps Benefit the Brain
Since physical activity–especially daily step count–has positive effects on cognitive performance across various age and population groups, and persistently high blood pressure can damage the brain, researchers suspected that exercise benefits the brain primarily by lowering blood pressure. To explore this further, they compared step data with participants’ blood pressure data, which they obtained from their health records.
Lower blood pressure only improved decision-making behavior (Test 3). However, this blood pressure effect explained only a very small part (4.8 percent) of the overall positive effect of exercise on cognitive performance. Over 95 percent of the protective effect of exercise occurs directly in the brain (such as through promoting neuroplasticity, reducing inflammation, or improving brain metabolism) independent of blood pressure, the researchers write.
The scientists therefore suspect other processes in the brain: Exercise could promote the formation of new connections between nerve cells, reduce inflammation, and help the brain use sugar more effectively as an energy source.
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Another Possible Explanation
The researchers examined the participants’ cognitive abilities only at the end of the 14-year observation period. Therefore, they do not know how capable the participants were at the beginning. It could also be the other way around: People who were mentally fitter from the start may have been more active.
Furthermore, the researchers had no information about other possible influencing factors, such as whether participants were overweight, smoked, or had a diagnosed mental illness. These factors could also have affected the results.
The order of the tests could also have influenced the results. Participants could decide this themselves, and some may have been tired during certain tests.
Conclusion
The study provides further evidence of potential benefits of regular exercise for certain cognitive abilities. However, it does not prove a direct cause-and-effect relationship (no clear causal proof). The researchers suspect that regular exercise over a long period could improve certain brain functions. Those who are more active can concentrate better, filter out distracting stimuli, and make decisions involving immediate or later rewards. These abilities are controlled by brain areas that require a lot of energy and good blood circulation.
What seems crucial is how much exercise is consistently part of daily life, according to the researchers. Short-term changes in daily step count did not play a significant role in the study.