As we age, many of us will notice that our memory isn’t as sharp as it used to be. You may have trouble remembering where you left your keys or find it difficult to recall specific events. Still, although it may be common, age-related memory decline can be confronting and worrying.
Fortunately, regular exercise is one way to protect your memory and brain health. Below, we’ll explore the science behind brain function, age and exercise, including the benefits of staying active and tips for starting a fitness routine to support healthy aging.
Understanding memory and brain health
Before we dive into the connection between memory and age, let’s take a step back and look at the basics of how memory works. Any time you record a new memory (for example, learning a new skill), it changes the connections between neurons in your brain. These connections are known as synapses, forming networks in your brain. The more often you’re exposed to a particular memory, the stronger these synapses will become – and the easier it will be to recall the memory.
As an example, let’s say you’re learning how to knit. At first, when the synapses are weak, it might be challenging to remember exactly what you’re supposed to do. With practice, the synapses will get stronger, and you won’t have to work as hard to recall the steps.
It’s normal to experience some degree of memory loss as you mature. Around 40% of people aged 65 and older have age-associated memory impairment, while 10% have mild cognitive impairment. Why does this happen?
As people age, some parts of the brain get smaller and function less effectively than they used to. For example, the frontal lobe and hippocampus are associated with cognitive function. When these areas shrink, it may become harder to absorb new information or recall memories.
While cognitive decline is often a normal part of aging, medical and lifestyle factors can contribute to memory loss. These include:
Head injuries, such as concussions
Mental health conditions, including anxiety and depression
Infections that impact the brain, such as tuberculosis
If you’re concerned about your memory loss, reach out to your doctor to determine the cause and discuss treatment options.
The science behind exercise and brain health
We all know that exercise is good for our physical health, but what does it do for our mental health and cognitive function? Does exercise help with memory and brain health? In short, yes.
Research shows that regular exercise offers several advantages for your cognitive health, including sharpening your memory, improving your thinking skills, and reducing stress and anxiety. (We’ll take a closer look at these benefits later on.)
How exactly does exercise improve brain function? Physical activity triggers a couple of changes within your body, including blood vessel growth and better blood flow to your brain, which may slow cognitive decline, decrease your risk of dementia, and help you store long-term memories. It also reduces the number of stress receptors in your hippocampus, lessening the impact of stress hormones on your brain and helping you deal with stress.