What lifestyle interventions can a healthy adult use to improve memory?

How to Improve Memory in Healthy Adults

Engage in resistance training 2-3 times per week combined with 150 minutes of moderate-intensity aerobic exercise weekly—this combination provides superior memory benefits compared to aerobic exercise alone. 1, 2

Exercise: The Primary Intervention

Resistance Training Takes Priority

• Resistance training shows superior cognitive and memory benefits compared to aerobic exercise alone in healthy adults, requiring lower exercise doses to achieve clinically meaningful improvements 3, 1
• Perform muscle-strengthening activities involving major muscle groups (legs, arms, core) at least 2-3 times weekly 1, 2
• Lower doses of resistance exercise (~500 METs-min per week) can achieve clinically important memory effects, making this more achievable than aerobic-only programs 3, 1

Aerobic Exercise Complements Resistance Training

• Add 150 minutes per week of moderate-intensity aerobic activity (brisk walking, cycling, swimming) to your resistance training program 2
• The minimal dose for clinically relevant cognitive changes is 724 METs-min per week, which is slightly above WHO's lower bound recommendation of 600 METs-min per week 3
• Benefits begin immediately with no minimal threshold required—any exercise is better than none 3, 1

Optimal Dosing Strategy

• Target 724-1200 METs-min per week for optimal memory benefits 3
• Doses beyond 1200 METs-min per week (equivalent to 300 min/week of moderate intensity) provide diminishing returns 3, 1
• A total of at least 52 hours of exercise over time is associated with improved cognitive performance 4

Additional Lifestyle Factors

Cognitive and Social Engagement

• Engage in active cognitive activities at least twice weekly (reading, puzzles, learning new skills) 5
• Maintain active social contact at least twice weekly 5
• A combination of 4-6 healthy lifestyle factors (including exercise, diet, social contact, cognitive activity) results in slower memory decline over 10 years compared to 0-1 factors 5

Dietary Considerations

• Follow a healthy diet with adherence to recommended intake of at least 7 of 12 eligible food items 5
• This dietary pattern, combined with exercise and other lifestyle factors, protects against memory decline even in individuals carrying the APOE ε4 genetic risk factor 5

Avoid Counterproductive Habits

• Never smoke or quit if currently smoking 5
• Avoid alcohol consumption 5

Common Pitfalls to Avoid

• Do not focus exclusively on aerobic exercise while neglecting resistance training—this is the most common mistake, as resistance training provides superior memory benefits 1, 2
• Do not assume you need high-intensity programs—lower doses of resistance training achieve clinically meaningful benefits, making adherence more realistic 3, 1
• Do not treat all exercise doses as equivalent—the dose-response relationship is non-linear and varies by exercise type 1

Evidence Quality Note

The 2022 Bayesian network meta-analysis from Ageing Research Reviews provides the highest quality evidence for exercise recommendations, demonstrating clear dose-response relationships with moderate overall evidence quality 3. The 2023 BMJ population-based cohort study of 29,072 participants over 10 years provides robust evidence for combined lifestyle interventions 5. Earlier 2011 guidelines showing conflicting results likely reflected limitations in study duration and adherence reporting 3.