To improve memory, simply exercising the brain is not enough. Studies show that combining physical activity and mental exercises helps increase blood flow to the brain, reduce stress, and sustainably enhance cognitive function.
The most effective memory-enhancing exercises are not just brain games, but a combination of physical activity, mental training, and stress management. This holistic approach helps the brain maintain flexibility and increase its ability to store and retrieve information.
1. How does exercise improve memory?
- 1. How does exercise improve memory?
- 2. The best physical exercises to improve memory
- 3. Brain training exercises to improve memory
- 4. Intentional breathing: The bridge between physical and mental well-being.
A 2023 study published in the Journal of Epidemiology & Community Health showed that just 10 minutes of physical activity a day can improve cognitive ability over time. Researchers found that those who engaged in moderate to high-intensity exercise had significantly higher cognitive scores. This was particularly evident in improving working memory – the ability to retain and process information for short periods – and the most pronounced impact was on executive functions such as planning, organizing, and decision-making.
According to the US CDC, high-intensity physical activity includes running, swimming, uphill cycling, and dancing; while moderate exercise like brisk walking is enough to get the heart rate up and benefit the brain.
Exercise activates a process called hormesis – that is, putting the body into a state of moderate but safe stress. These stimuli help increase physical recovery; reduce anxiety and restlessness; and improve concentration – a key element of memory.
Stress and anxiety hinder the storage of new memories. When exercise helps calm the nervous system, the brain is better positioned to remember.
Walking briskly enough to make your heart beat faster is beneficial for the brain.
Different levels of physical activity can affect blood flow to the brain, thereby directly impacting cognitive abilities. Therefore:
- People with good aerobic fitness levels tend to have denser brain tissue.
- When muscles and bones are active, they release hormones that send signals to the brain.
- These signals support the growth and regeneration of nerve cells, the foundation of memory and cognition...
2. The best physical exercises to improve memory
The CDC recommends that adults get at least 150 minutes of exercise per week. The following activities are particularly effective for improving memory:
Light to moderate exercise
- Dancing: Memorizing rhythms and movements helps increase mind-body connection.
- Squat or walk around while watching TV: Get exercise while receiving information.
- Purposeful walking: Memorize the route, change the route to stimulate memory.
- Take the stairs: A simple way to increase your heart rate every day.
- Walking your dog: Dog owners are 34% more likely to get the full 150 minutes of exercise per week...
High-intensity exercise
- HIIT: Memorize exercise sequences, improve learning ability and concentration.
- Running: Helps balance emotions and improve memory.
- Light jogging: Suitable for people with joint pain.
- Swimming: Improves memory, cognitive function, and mood.
- Cycling uphill: Increases blood flow to the brain...
You can break up your exercise time, replacing 6–10 minutes of sitting still with short activities such as jumping in place, squats, push-ups, or a 10-minute walk.
3. Brain training exercises to improve memory
Besides physical exercise, actively training your memory every day is essential. Some exercises include: memorizing phone numbers, addresses, and names; driving without using a map; playing memory games… These activities help the brain maintain independent memory capabilities, instead of relying entirely on technology.
4. Intentional breathing: The bridge between physical and mental well-being.
Deep breathing is a unique exercise that connects movement and meditation. A study published in Healthcare showed that people who practiced deep breathing after learning a new skill remembered it better after 24 hours. Intentional breathing helps to: calm the nervous system, improve concentration, and support memory storage.
Brain games and mental exercises are important for maintaining memory as we age. However, scientific evidence suggests that physical activity plays an equally important role. Incorporating both into your daily routine is the most effective strategy for keeping your brain sharp and agile over time.
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