5 Tips and Tricks to Exercise Your Memory

Aging brings changes to the body as well as the mind. But even if you’re experiencing mild memory loss — or you have a dementia or Alzheimer’s diagnosis — there are steps you can take to optimize your cognitive function.

In honor of World Alzheimer’s Day (September 21), we’re highlighting five key ways to exercise your memory and enhance your brain health.

1. Get Moving

You already know that exercise is good for your body, but did you know that physical activity can boost your brain power, too? That’s because exercise can increase the blood flow to your brain and build new connections between brain cells, resulting in better mental performance. Aerobic exercise has also been shown to increase the size of the hippocampus in the brain, leading to improved memory in older adults.

And you don’t have to go to the gym to see results. Any moderate activity that increases your heart rate — like walking, swimming, playing pickleball or dancing — can be good for your mind. Try to get 30 minutes of aerobic activity five days a week doing something you enjoy.

2. Prioritize Sleep

You may have heard that older adults don’t need as much sleep as young people, but the truth is that you still need seven to eight hours of shut-eye each night. Sleep plays a powerful role in brain health by flushing toxins from the brain and consolidating and storing memories. Plus, a good night's rest can lead to better concentration during the day.

For quality sleep, try to go to bed and get up at the same time every day. Turn off screens at least 30 minutes before bedtime, and make sure your bedroom is cool, quiet and comfortable. If you’re having trouble staying asleep all night, talk with your ArchWell Health provider about possible sleep-related problems, such as sleep apnea.

3. Stay Connected

Spending time with family and friends can help you feel connected to the world and the people you care about, and it can also support your brain health. One long-term study found that older adults who participated in regular volunteer work experienced better cognitive health. Another study revealed that even regular video calls could help lower the risk of social isolation and cognitive decline in older adults.

Need to make some new connections? Look for programs at your local senior center, public library or place of worship. Join a walking group or book club, and consider volunteering your time to help others. You can also drop by your local ArchWell Health center to connect with other seniors in your community.

4. Engage Your Mind

Your brain is like a muscle — you need to exercise it to keep it healthy. Consider this: In one study, older adults who learned digital photography or quilting showed more memory improvement than those who did less cognitively demanding activities. Mentally stimulating activities can help your brain make new connections and even generate new nerve cells to enhance your brain power.

And you don’t need to pay for an online brain-training program to exercise your memory. Instead, give your brain a workout by reading, playing cards or doing Sudoku. Try something new, like painting, practicing another language or playing a musical instrument. You can also visit your local ArchWell Health center to find more opportunities to exercise your mind.

5. Eat Healthy Food

Nutritious food fuels the body as well as the mind. In fact, healthy eating plans (like the Mediterranean diet) may help preserve cognitive function and reduce the risk of Alzheimer’s disease. The Mediterranean diet emphasizes plant-based foods, fish, whole grains and healthy fats like olive oil.

Whatever nutrition plan you follow, be sure to select foods that are packed with vitamins and fiber, and limit your intake of sugar, salt and processed food. If you’re considering significant changes to your diet, talk to your ArchWell Health provider to determine which foods may be right for your needs.