In this windy, wandering morning walk with Charlie, we explore what the research actually says about walking for brain health — and why the “right” kind of walking depends on much more than pace and heart rate zones.

In this episode, I talk about how different types of walking affect different parts of the brain, including regions responsible for navigation, spatial memory, stress regulation, and even resilience against age-related shrinkage. We look at why slow walks in nature calm the nervous system, why fast, intentional walking strengthens memory-related areas, how navigational challenges help build mental maps, and why every extra 500 steps per day gives your brain a measurable benefit.

Along the way, we talk about distraction, dog poop, windy trails, and the ordinary obstacles that make walking what it is: a deeply human practice that doesn’t have to be perfect to be powerful.

If you’ve ever wondered whether your walks “count” — or if you feel pressure to hit perfect heart-rate zones or giant step goals — this episode offers a more grounded, realistic approach. A middle path. A sustainable path. The kind of movement that supports long-term brain health without demanding an extreme lifestyle.

Takeaway: Whether you walk slow, walk fast, get lost on a new trail, or break your steps into small chunks throughout the day… just keep walking. Your brain will thank you.

To read more about this study, head to my article on Substack.

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