Exercising for 30 minutes and six other ways to improve your memory
We've all been there; you walk into a room and forget immediately why you went in there in the first place. Or you suddenly find you're missing your pen, when you're sure you had it only a minute ago.
Our memory is a vital cognitive function, but sometimes it can feel like it's slipping away, particularly as we age. This can be annoying at best, and distressing at worst - but there are practical and effective ways to boost your memory, backed by research.
Improving your memory can be as simple as taking regular walks, getting enough sleep and exercising your brain. It's all about consistency, so you can start small and gradually build these habits into your daily routine.
Here are seven ways to improve your memory:
1. Take a daily 30-minute walk 🚶
Why it works
A recent study found that a 30-minute walk can significantly improve your memory. Regular aerobic exercise, like walking, increases blood flow to the brain, enhancing neuroplasticity and strengthening connections between neurons. This can boost your ability to remember and process information.
How to do it
Aim for a brisk walk, ideally outdoors, for about 30 minutes each day. Walking in nature can further benefit your cognitive health by reducing stress and improving mood, which indirectly supports better memory.
2. Get enough sleep 😴
Why it works
Sleep plays a crucial role in memory consolidation, the process by which short-term memories are converted into long-term ones. Lack of sleep impairs your ability to retain and recall information.
How to do it
Aim for seven to nine hours of quality sleep each night. Make sure your sleep environment is cool, dark, and quiet, and try to keep a consistent sleep schedule.
3. Practice mindfulness meditation 🧘
Why it works
Mindfulness meditation has been shown to improve cognitive function and memory by reducing stress and increasing brain activity. Studies indicate that even brief sessions of mindfulness can lead to improvements in both short-term and long-term memory.
How to do it
Start with just 10 to 15 minutes a day of mindfulness practice. Focus on your breath, sensations, or sounds, and try to let go of distracting thoughts. Apps like Headspace or Calm can guide you through meditation if you're just starting.
4. Exercise regularly 🏋️♀️
Why it works
Physical activity doesn't just improve your body - it boosts brain health too. Regular exercise promotes the growth of new brain cells, increases the size of the hippocampus (the area responsible for memory), and enhances your ability to learn.
How to do it
In addition to daily walks, try incorporating a mix of aerobic and strength training exercises into your routine. Activities like jogging, cycling, yoga, and swimming are all excellent choices.
5. Challenge your brain with puzzles, games and hobbies 🧩
Why it works
Engaging in mentally stimulating activities can strengthen the brain and improve memory. Just like physical exercise, mental exercise helps keep the brain sharp and promotes the formation of new neural connections.
How to do it
Try puzzles, memory games, learning a new language, or picking up a new hobby that requires focus and skill. Reading books, solving crosswords, or playing chess are other great options.
6. Eat brain-friendly foods 🍣
Why it works
Nutrition plays a significant role in memory function. Diets rich in antioxidants, healthy fats, and vitamins can help protect the brain and improve cognitive abilities.
How to do it
Incorporate foods like berries, leafy greens, fatty fish (like salmon), walnuts, and dark chocolate into your meals. Omega-3 fatty acids, in particular, are known to be beneficial for brain health.
7. Stay socially active 🧑🤝🧑
Why it works
Engaging in social activities helps reduce stress and stimulates cognitive function. Social interactions require you to recall information, process emotions, and think critically, all of which are great for memory.
How to do it
Make time to catch up with friends and family, join clubs, or participate in community activities. Even casual conversations can help keep your brain sharp.
Read more about health and wellness:
Exercising for 30 minutes improves memory, study suggests (The Guardian, 3-min read)
Chris Hemsworth's high-protein meal plan that can 'help reduce the risk of Alzheimer's' (Yahoo Life UK, 5-min read)
Six ways to look after your brain health in your 20s and 30s (The Conversation, 5-min read)
