As a neurologist, Dr. Joe Verghese focuses on inventive ways to support brain health while keeping fitness routines straightforward.

"I do not always enjoy exercising or the notion of doing it on a regular basis," he shared with Business Insider.

To promote a healthier brain he has explored options such as balance assessments and ballroom dancing, following research that linked the activity to reduced dementia risk.

The Stony Brook University researcher now aims to join the ranks of super movers, a select group of individuals aged 80 and older who maintain an unusually rapid walking speed and enjoy extended, vibrant lives.

His research indicates that sustained quick movement may shield both the brain and body, Verghese noted.

Through this work he seeks to understand not only how aging affects the mind and physique but also the steps people can take to counter those changes.

"Striving to become a fast mover or super mover is worthwhile since it delivers advantages for the brain along with benefits for the entire body," he said.

Move fast, slow aging

Super movers are those who match the walking speed of people decades younger, such as an 80-year-old keeping up with the average pace of a 50-year-old, Verghese explained.

His latest study in the journal Neurology showed that super movers face a 50 percent lower risk of cognitive impairment compared with peers. Additional findings revealed they often have a younger biological age along with reduced rates of heart disease, depressive symptoms, and hearing loss.

While brisk walking has long been tied to longer life, the autopsy data proved especially interesting. Super movers displayed similar brain tissue changes from aging as slower walkers, yet they experienced fewer cognitive symptoms while alive.

Verghese drew inspiration from earlier studies on super-agers who retain youthful physical and mental sharpness partly due to genetics. Like super movers, their brains show comparable deterioration yet fewer outward effects.

Only 19 percent of super movers also qualify as super-agers, suggesting varied paths to brain protection, Verghese said. Further study may lead to tailored anti-aging approaches.

"You might possess distinct resilience factors that help avoid those visible effects," he said.

Power walking for a healthy brain

Importantly, genetics may not be required to become a super mover.

Verghese observed that super movers tended to walk quickly even before age 80. Although genes play a part, adopting a brisk pace today increases the chance of sustaining it and achieving super-mover status later, he noted.

To support longevity through walking, aim for roughly 3 miles per hour, with faster speeds offering added gains. Target at least 30 minutes daily to meet the CDC guideline of 150 to 300 minutes of moderate activity each week.

"You do not need to complete the 30 minutes all at once. You can break it into segments. Ten minutes is better than none," Verghese said.