How Exercise Can Help Boost Your Memory and Brain Health

How Exercise Improves Memory and Cognitive Function

Trouble focusing, remembering words or completing tasks you used to do easily can be a sign of mild cognitive impairment (MCI). If you have any of those symptoms and are wondering how to help improve your memory and overall brain functioning, it’s encouraging to learn there’s a strong link between exercise and memory.

This article provides valuable information on how to boost your memory and brain function with physical activity. How does exercise improve memory and retention? What are some memory-boosting exercises? Read on to find out.

Can Lack of Exercise Cause Memory Problems?

Many factors affect the development of memory problems. Lack of exercise is one of them. There is strong evidence that a sedentary lifestyle increases the risk of developing dementia.

Can Exercise Reverse Cognitive Decline?

Does exercise improve memory? The research in this area is very positive. Studies indicate that physical activity can slow, stop and even reverse cognitive decline in people with MCI.

Types of Exercises To Improve Memory

When researchers and doctors first identified the link between exercise and memory, the prevailing belief was that cardiovascular exercise (or “cardio”) was the key. However, further research has indicated the benefits of using a mix of exercises for the brain and memory in particular.

Cardiovascular Exercise

Cardiovascular exercises increase your heart rate. They include:

• Walking
• Cycling
• Swimming
• Water aerobics
• Dancing
• Rowing

Strength Training

Strength training activities, which help build or maintain muscle, include:

• Weightlifting
• Calisthenics
• Resistance band training
• Isometric exercises (where muscles contract but don’t change length like wall sits or squat holds)

Flexibility and balance exercises

Activities that promote better flexibility and balance include:

• Yoga
• Tai Chi
• Pilates
• Active stretching

How Much Exercise Do You Need for Memory Benefits?

Before starting or increasing exercises to strengthen your memory, talking with your doctor is crucial. They can explain how exercise improves cognitive function and determine the best exercise types and intensities based on your current health and fitness goals.

That said, the general recommendation from the American Academy of Neurology for people with MCI is to exercise at least twice a week. Providers often expand on that general guideline to say that 150 minutes of moderate-intensity aerobic activity plus two strength training sessions weekly is helpful.

As with any workout program, you should start slowly with exercises to improve memory and gradually increase the duration and intensity of those activities.

Tips for Incorporating Memory-Boosting Exercises Into Your Routine

Does exercise increase memory? Now, you know it does! If you want to use exercise to help improve your memory, keep these tips in mind:

• As with any workout program, you should start slowly with exercises to improve memory.
• Gradually increase the duration and intensity of those activities to stimulate your memory.
• Switch between cardio, strength training and flexibility/balance exercises throughout the week.
• Listen to your body and reduce or pause your activities if needed.

Once you’ve established a good workout routine, you should think of it like a prescription for medication. It’s essential to stick with those exercises to help improve your memory and retain the benefits going forward.

Talk with your Baptist Health doctor to learn more about how to increase your memory using exercise. Our online directory is an excellent resource if you don’t have a provider.

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