Most people don’t realize this. One of the simplest ways to protect your brain isn’t found in a pill or a lab. It’s found in your legs.

New research shows that walking just 5,000 steps a day (roughly three brisk 10-minute walks) can cut your risk of Alzheimer’s and dementia by over 50%. That’s it. You don’t need a gym. You don’t need fancy equipment. You just need to move. It’s what I call the Law of Movement, one of the body’s core laws.

Just like you have to eat (Law of Nutrients), sleep (Law of Recuperation), and clean (Law of Sanitation), you also have to move this thing. Even better, those same 5,000 steps can reduce symptoms of depression as effectively as many antidepressants on the market today.

So if you want to protect your mind, boost your mood, and give your body what it needs to thrive, start walking. Every single day.