A state park, family and friends, and one fixed appointment a week: the simple habit a brain doctor swears by. For most of the past three decades, Dr. Adam Mednick has followed the same Sunday ritual. The board-certified neurologist heads to a state park near his home and walks, often with family or friends. It is not a race, and it is not a workout in the gym sense.
For him, it is one of the best things he can do for his brain, and he says some of the effects appear the very same day.
A Habit Built Over 30 Years
Mednick told Parade that he has walked on most Sundays for about 30 years. Sunday works because it is the day with the fewest obligations, according to Trendencias, and it fits into a calm day that also includes cooking and eating at home with his family. Linking the walk to a fixed moment each week is what has helped it last.
He recommends the same to his patients. “That is why I always encourage my patients, especially dog owners, to get out and walk,” he said.
What Happens in the Brain the Same Day
The benefits begin quickly. “Mood, stress and attention often improve the same day after a single walk,” Mednick explained. Walking, he said, “improves attention and mood and lowers stress hormones like cortisol.”
The deeper, brain-protective effects take longer. According to Mednick, they build over months and years of consistent practice.
What the Research Says
His experience matches a growing body of evidence. A systematic review and meta-analysis published in JAMA Psychiatry found that about 2.5 hours of brisk walking a week, roughly 20 minutes a day, was linked to a 25 percent lower risk of depression. Research published in the British Journal of Sports Medicine has also connected regular physical activity with a lower risk of dementia, and a 2023 study linked dog walking to slower cognitive decline, Parade notes.
Why Nature Adds to the Benefit
Mednick prefers routes surrounded by greenery when possible. “Mother Nature rules,” he said. Natural settings tend to be quieter, calmer and more varied than busy streets, which can make walking feel more restorative. If you live in a city, he notes that a tree-lined street can still offer some of the same benefits.
Walking with others adds another layer. Social connection is good for brain health, and a walking partner also makes the habit easier to keep.
How to Start
Mednick’s advice is refreshingly realistic. Choose a fixed time, such as Sunday after breakfast, and treat it like an appointment. Start small: 10 to 15 minutes counts. Over several weeks, gradually increase the length or pace as your body allows, working toward 20 to 30 minutes.
Pick a green route if you can, invite someone along, and wear comfortable shoes. If you have a health condition or have been inactive for a long time, check with your doctor before increasing intensity.
This neurologist has taken the same Sunday walk for 30 years. His message is simple: mood, stress and attention can improve the same day, and the long-term benefits for the brain begin with a single walk.