Posted by Our 10 Best Exercises to Improve Memory
Are you searching for the best exercises to improve memory? Well, you found it. In this article you will discover our 10 best exercises to improve memory and overall health. Get started and see what you can learn.
Exercises to Improve Memory Introduction
Exercising has many health benefits, and now there’s evidence that it may also improve memory. The catch? Not all exercise is beneficial, especially if you have low blood sugar or if you’re dehydrated. Learn about the best exercises to improve memory with these simple tips from researchers at the University of Illinois Urbana Champaign. Use these exercises daily to see the best results!
1) Yoga
Yoga helps balance stress levels and has been shown to improve memory in kids. Try a basic sun salutation. All you need is some space and a few minutes, and you can do it anytime during your day.
Start by standing up straight with your feet together, arms at your sides. With an exhale, bring your palms together in front of you at chest level (Inhale). As you inhale raise your hands above your head; extend through arms and stretch hands toward ceiling (Exhale). Inhale as you bring hands back down into prayer position at heart level; lift gaze upward (Exhale). This is one full cycle of sun salutation A-1, do five cycles for one set.
2) Walking
When it comes to keeping your brain healthy, regular physical activity and exercise are key. Exercise helps create new connections between neurons and primes your body for optimal cognitive performance.
From exercise based games that can help you improve memory and stay mentally sharp, to simply taking a walk around your neighborhood or block, there are plenty of ways that you can incorporate exercise into your everyday routine. Be sure to track how far you walk and take note of how refreshed you feel afterward.
Research has shown that adults need at least 150 minutes of moderate aerobic exercise each week, about 30 minutes per day to maintain good health, so don’t be afraid to get moving!
3) Strength Training
Strength training has also been shown to improve memory and cognitive functioning. In a 2011 study published in Age researchers had sedentary men over 65 perform three resistance training workouts each week for 12 weeks.
At the end of that time, they found that those who strength trained had significant improvements in their spatial memory compared with a control group of participants who did not work out. So, if you want better brain power, have your trainer focus on improving overall body strength rather than just boosting endurance or aerobic capacity.
4) Brain Games
Research shows that memory loss and cognitive decline is often caused by lifestyle factors, such as lack of exercise and too much sitting. To maintain a healthy brain into old age, it’s critical to stay physically active as well as mentally challenged.
One way you can do both is by engaging in memory boosting exercises. Here are 10 of our favorites
1. Do word puzzles
2. Learn a new language
3. Memorize poetry
4. Play games like chess
5. Read
6. Take up photography
7. Practice yoga
8. Sing
9. Write
10. Travel
5) Use Technology Wisely
Even if you’re not a techie, being aware of how technology can help (or hurt) your memory is important. Everyone knows that staring at a screen for hours on end isn’t good for your eyes, but did you know it could make it harder to concentrate and retain information? But technology can help too!
According to one recent study , college students who took notes on laptops or used their smartphones during lectures performed better on exams. Basically, technology is neither good nor bad, it just depends how you use it.
The best way to take advantage of digital technologies that aid learning is by researching apps that can boost your brain power while keeping them within reason so they don’t become a distraction in itself.
6) Eat right!
We’ve all heard how you are what you eat, and that’s never more true than when it comes to your brain. A diet rich in omega-3 fatty acids from fish and walnuts may reduce your risk of cognitive decline as you age.
Studies have also found that people who exercise regularly have better verbal recall than their sedentary peers. To sharpen up your mind, try challenging games like crossword puzzles, cards or Scrabble.
Don’t forget about sleep: A good night’s rest is key for storing memories in long-term memory. And if you’re trying to remember names, consider writing them down immediately after meeting someone, memory experts say repetition aids recall!
7) Laugh
It might sound a little too simple, but laughter really is good medicine. Laughter improves oxygen levels in your blood, makes your heart and lungs work more efficiently, decreases stress hormones, and activates endorphins (the body’s natural feel good chemicals).
While smiling isn’t a direct exercise for improving memory, it can help you get into a better mood so that even if you don’t laugh at something on purpose you still can benefit from it. So turn on your favorite comedy show or head over to YouTube and watch some hilarious viral videos; laughing is one of life’s simplest pleasures.
8) Meditate
You can’t just will yourself into a better memory, but you can train your brain to be better. The idea is similar with exercise and physical health: Doing yoga doesn’t automatically make you flexible, but if you work on stretching regularly, over time, it will make a difference.
One of my favorite ways to improve memory is through meditation. Although I don’t do it daily, I try for at least 10 minutes each day. I can see a clear improvement in how well I remember things when I do meditate versus when I don’t.
9) Sleep Right
A 2009 study published in Sleep found that people who reported sleeping for six hours or less per night had significantly lower cognitive function, compared with those who slept eight hours a night.
The brain needs rest to recover from the stresses of everyday life, says Michael J. Breus, PhD, a clinical psychologist specializing in sleep disorders and author of Good Night: The Sleep Doctor’s Guide to Solving Your Child’s Sleep Problems.
It’s important to get enough sleep every night, which can help you remember more things and process information more quickly, plus, staying well rested can keep you emotionally balanced throughout your day.
10) Get Organized
Keeping a regular exercise schedule is key to maintaining memory function, so look for ways to integrate physical activity into your day. Whether you use an app or a paper calendar, try scheduling time for brain stimulating activities such as working out, reading or taking a class.
Plan ahead and set aside workout time each week; don’t just add it on whenever you find 20 minutes in your schedule. Start by scheduling at least 15 minutes of exercise three times per week, adding in more time as you’re able. Strive for 150 minutes (2.5 hours) of cardiovascular exercise per week for maximum impact on memory functioning.
Exercises to Improve Memory Conclusion
Exercise is a proven way to improve memory and boost mental performance. There are several different types of exercises you can use in order to improve your memory. As long as you stick with it, exercise can help you remember faces, names, lists, phone numbers and more. By exercising regularly and challenging yourself mentally, there’s no reason you shouldn’t be able to remember everything in your life!
