How physical exercise helps memory loss
The effects of exercise on the brain
Memory loss associated with aging typically starts when you’re over 30 years.This process is exacerbated by chronic stress, especially in those with PTSD, affecting your daily living. You may find that you often leave a room forgetting what you were in search for or have trouble remembering facts or conversations, which once came easily to you.
It’s important to establish the difference between age related memory loss and dementia. Age related memory loss doesn’t hinder daily tasks and you are still able to learn and remember new things. Dementia will prevent you from performing tasks you were once capable of due to severe memory loss. Others close to you will often notice a decline in your cognition.
A forewarning of dementia is a condition called mild cognitive impairment (MCI). Although those with MCI are still able to perform their daily tasks, they may have difficulty with speaking and orientation.
If you are concerned about memory loss as you age, whether it runs in your family or you are noticing an increase in frequency of your forgetfulness, the good news is your brain is capable of new growth, called neuroplasticity. Particularly, through physical exercise, your brain is capable of forming new connections and healing in the areas of your brain that directly impact your memory: the hippocampus, prefrontal cortex, and amygdala. And there is no age limit for the positive effects of exercise and neuroplasticity on the brain. It’s never too late to begin.
Other considerations for improving memory loss include:
diet high mono- polyunsaturated fats: olive oil, seafood, and nuts
avoid saturated and transfat: butter, full-fat dairy products, fats from red meat
maintain healthy body fat percentage: for women under 30%, for men under 24%
decrease television and overall screen time on electronics
Exercises for memory loss
All types of exercise not only boost neuroplasticity, but also aid in decreasing cholesterol, blood pressure and blood sugar; particularly, cholesterol plaque build-up in the brain’s blood vessels deprive oxygen-rich blood, which is necessary for optimal thinking and memory. Or worse, these buildups of plaque can cause life-ending strokes.
Aerobic training
Also known as cardiovascular training, can be as simple as walking a few times a week. Depending on your fitness level, you can modify your pace, duration and variable terrain (i.e. flatland or slopes); all of which influence the intensity of your workout.
Other options can include machines. The elliptical is a great option for those with knee pain. Others include the recumbent bike, stairmaster, row machine and more. Find an option that you enjoy and can progress week to week, either by increasing duration, pace, or resistance if applicable. To receive noticeable changes, it is recommended to train at least 150 minutes per week at a MODERATE intensity, meaning you should notice an increase in heavier breathing, and your body feeling warm, if not sweating. Some options for a weekly split are:
3x a week for 50 mins. per training session
4x a week for two 45 min. sessions, and two 30 min. sessions
5x a week for 30 min. per training session
Strength & conditioning
Includes lifting weights or calisthenics, the use of bodyweight. It is recommended for at least 120 minutes a week of MODERATE intensity strength training to receive noticeable improvements in memory less. Depending on your fitness level, mobility, and what you have access to, there are a plethora of ways to strength train. Find one that you enjoy and a program that is well rounded: it should include foundational movements:
Squat
Hip hinge
Upper body push
Upper body pull
Core stability
Sports & dance
If traditional exercise such as pure cardio and lifting weights is not for you, as long as you are MOVING, working up a sweat, and getting your heart rate up, it can still be exercise. Whatever sport or dance you choose, consider how long it has been since you participated — the longer it has been, the less primed your joints are. Be sure to ease your way back into sports and dance, as you are prone to injury when not trained. You loose what you don’t use.
Strength training and light plyometrics will build up your joint tolerance for high impact movements necessary to perform in sports and dance. Therefore, it may be ideal to adopt a hybrid exercise routine that incorporates both strength training and sports/dance. Follow the recommended guidelines for aerobic training to notice a positive effect on your memory when participating in sports or dance.
How Drip Training can help
At Drip Training, we specialize in the mental, cognitive and psychological aspect of fitness. Yes, you will receive a personal fitness program that will bring you to your goals; in addition, we specifically target training intensity, breath training and mind-body connection to facilitate the healing of your mind. Interested in personal training? Click here to contact Coach Dee.
Conclusion
Exercise plays a vital role in memory retention, and the benefits extend far beyond physical fitness. Combining aerobic, strength, or even fun activities like sports and dance can help slow memory decline, boost neuroplasticity, and protect cognitive health. It’s never too late to start your fitness journey for a sharper mind and healthier body.
