Memory is a cognitive skill that forms the foundation of your ability to learn, adapt, and recall experiences. But factors such as aging, neurological conditions like dementia, and brain injuries may lead to memory decline.
Research suggests that memory exercises and activities may help slow down memory loss and improve brain function in some people.
Alzheimer’s disease is a type of dementia that impairs recollection, language, and behavior. It is one of the conditions where symptoms of memory loss may slow down if you perform brain exercises. More research is needed to validate the extent of this effect, though.
Are brain exercises good for your memory?
Exercises that require the use of specific mental skills may enhance cognitive function (your ability to think) in general, including memory.
Brain and memory exercises may stimulate the prefrontal cortex of the brain. The prefrontal cortex is responsible for skills such as decision-making, problem-solving, and planning.
Brain-challenging exercises may also enhance your neural circuits, which are your brain’s intricate pathways for processing information. These effects may help preserve cognitive abilities, including memory, as you age.
Yet more research is needed to learn more about brain training and memory preservation.
Exercises that improve your memory
Although studies are not conclusive on whether or how mental exercises might improve or sharpen memory and increase brain power, some research is promising and suggests that keeping mentally active benefits cognitive skills.
Sudoku
This number-based puzzle game may improve memory and concentration skills by engaging your logical thinking and pattern recognition.
A 2017 analysis concluded that brain-stimulating leisure activities, including sudoku puzzles, reduced cognitive decline in older adults. Sudoku tasks seem to be particularly helpful in stimulating working and episodic memory, a type of long-term memory that helps you recall past events.
A small 2020 study of 33 adults also suggests that practicing sudoku trains the prefrontal cortex of the brain, and in turn, improves cognition and memory.
Crossword puzzles
Crossword puzzles challenge your thinking, sharpen your vocabulary, and might even improve your memory. The 2017 analysis mentioned before suggests that these games improve fluency and some types of memory.
A 2011 study that spent years monitoring 488 older adults, ages 75–85, looked at the effect of cognitive leisure activities, including crossword puzzles.
Of all the study participants, 101 eventually received dementia diagnoses. The authors observed that for those participants who engaged in frequent crossword puzzles, this diagnosis was, on average, delayed 2.54 years.
In other words, cognitive games like crossword puzzles seem to help slow down the progression of cognitive decline in people who eventually will develop dementia.
However, researchers also found that once the dementia-related cognitive decline began, participation in puzzles did not have any benefits nor did it slow down the condition. In fact, memory loss was faster at this point for them compared to people with earlier dementia onset.
Chess
This strategic board game invites you to think ahead, make quick decisions, and remember your own and your opponent’s moves.
A 2015 study of 30 expert chess players found that the game improves auditory memory. Auditory memory refers to the ability to retain and recall information that is verbally presented to you.
Similarly, a 2021 study that included 15 novice chess players and 14 expert chess players concluded that the experts showed superior memory skills, especially in terms of spatial awareness.
A 2015 study on the effects of Chinese chess on Alzheimer’s disease suggests that the game may improve the symptoms of the condition, including memory functions. Chinese chess is a strategy board game similar to chess but with more possible moves.
Lastly, a 2019 review of 21 scientific articles indicated that playing chess may prevent the development of dementia in people who have not received a diagnosis of the condition. However, it did not find much benefit for those who already lived with the condition.
Jigsaw puzzles
Putting together jigsaw puzzles trains your visual-spatial memory and problem-solving skills.
A 2018 randomized, controlled study found that doing jigsaw puzzles for an hour every day for 30 days in a row improved participants’ cognitive skills, including perception and memory.
Meditation and mindfulness
Meditative practices may help reduce stress, clear your mind, and possibly improve memory.
A 2018 study found that listening to a meditation podcast every day for 8 weeks improved mood, attention, and memory in healthy adults with no prior meditation experience.
A 2020 study concluded that listening to a mindfulness meditation podcast was more effective for short-term visual memory compared with listening to a chapter of an audiobook.
A 2018 review indicated that having a mindfulness and meditation practice may significantly reduce stress and improve cognition in people living with Alzheimer’s disease and cognitive impairment.
More research is needed to validate these findings.
If you need help covering the cost of medications, the free Optum Perks Discount Card could help you save up to 80% on prescription drugs. Follow the links on drug names for savings on that medication, or search for a specific drug here.
Computer memory games
Computer and phone games can be a fun way to improve brain function and stimulate memory.
For instance, a 2018 randomized controlled trial of 51 adults without underlying health conditions found that Lumosity improved attention, motor speed, memory, and other cognitive skills.
Lumosity is a digital program that you can use online or by downloading a phone app. It includes different games and exercises for the brain. Some of these exercises specifically target memory skills.
A 2019 review of 15 studies also noted that brain-challenging computer games may affect mental ability and mood, although the exact mechanisms aren’t yet understood, particularly in dementia cases.
Free prescription coupons
Seriously … free. Explore prices that beat the competition 70% of the time.
Get free cardVirtual reality games
A newer area of research involves using virtual reality (VR) to sharpen memory skills.
A smaller randomized controlled trial from 2019 engaged 34 older adults in physical activity and either VR or non-VR cognitive training for 12 weeks. Improvements in overall cognition, daily living activity ability, and verbal memory were greater in the VR group.
Physical exercise for memory
Regular workouts and moving more in general increase blood flow to the brain, which may promote the release of neuroprotective chemicals and support brain cells. This, in turn, may help preserve and enhance memory and reduce the risk of dementia.
In fact, some research from 2016 indicates that physical activity has a protective function in the development of Alzheimer’s disease.
A large 2020 systematic review of 73 studies found that all types of physical exercise slow the progression of conditions such as dementia. Among these, resistance training appeared to be the most effective. Resistance training involves free weights, elastic bands, and weight machines.
A 2016 review article also noted that physical activity, particularly cardio exercise, reduces the risk of developing dementia.
Another 2016 study showed that volleyball activity improved memory skills. Researchers also found that, in general, working memory improves right after physical activity — particularly if cognitive skills are involved in the activity, such as in the case of sports.
A 2017 systematic review indicated that leisure physical activity reduced the chance of an Alzheimer’s disease diagnosis. The same was not observed for work-related physical activity, though.
While it remains unclear whether a specific type of exercise is more effective for memory than others, regular leisure movement in general may offer benefits.
Treatment for memory decline
Memory decline has many causes. One of the most common is mild cognitive impairment and dementia, including Alzheimer’s disease.
Currently, no treatment is available for dementia. Some medications may provide short-term symptom relief or slow the condition’s progression.
The Food and Drug Administration (FDA) has approved medications for cognitive impairment related only to Alzheimer’s disease, not for other types of dementia.
Medications called cholinesterase inhibitors may benefit people with mild to moderate Alzheimer’s disease. These medications include:
- donepezil (Aricept)
- rivastigmine (Exelon)
- galantamine (Razadyne)
FDA-approved options that may be suited for moderate to severe Alzheimer’s disease also include:
- memantine (Namenda)
- aducanumab (Aduhelm)
A healthcare professional can help you explore possible causes of memory decline and recommend appropriate treatment, including performing protective actions like memory exercises.
Download the free Optum Perks Discount Card to save up to 80% on some prescription medications.
Summary
Adding memory exercises and other mental games to your routine can be a proactive way to preserve memory and potentially slow down cognitive decline associated with aging and conditions such as Alzheimer’s disease.
Fun options include jigsaw puzzles, sudoku, chess, and VR games.
While memory exercises offer potential benefits, a holistic approach to brain health, including physical activity and regular medical checkups, is key to preserving your cognitive abilities as much as possible.