Aging might be inevitable, but memory loss doesn’t have to be. Research from the Universities of Pittsburgh and Illinois, Rice University, and Ohio State University points to a promising, simple strategy to maintain cognitive function during those golden years–and it’s as easy as going for a walk.

The Memory-Saving Effects of Aerobic Exercise

In a study with 120 older adults without dementia, researchers found that incorporating moderate aerobic exercise into their routine led to significant improvements in memory function. Participants were divided into two groups: one performed 40-minute walks three times per week, while the other engaged in stretching and toning exercises.

Before starting their exercise routines, participants underwent magnetic resonance imaging (MRI) of their brains and took spatial memory tests. These tests were repeated after six months and at the end of the one-year trial.

What the researchers discovered might make you lace up your sneakers. After analyzing the MRI images, they found that those in the aerobic walking group experienced a remarkable 2.12 percent increase in the left hippocampus area and a 1.97 percent enlargement in the right section. On the contrary, the stretching group experienced a 1.4 percent decrease in both parts of the hippocampus.

These changes in brain size correlated with the participants’ performance on spatial memory tests. Outperforming the stretching group, the aerobic exercise group demonstrated the cognitive benefits of a larger hippocampus.

Why the Hippocampus Matters

Located in the brain’s medial temporal lobe, the hippocampus plays a crucial role in learning and memory. It’s responsible for the consolidation of short-term memories into long-term ones, as well as assisting in the formation of spatial memories that help us navigate and remember our environment.

As we get older, our hippocampus gradually decreases in size, leading to worsening memory function. Given that moderate aerobic exercise was able to increase the size of the hippocampus in older adults without dementia, this latest research suggests that it might help combat memory loss as we age.

The Benefits Extend Beyond Memory

Maintaining brain health is just one of the many benefits of aerobic exercise. Aerobic activities like walking, jogging, cycling, and swimming increase our heart rate and deliver oxygen to our muscles. As a result, our cardiovascular system becomes stronger, helping to protect against heart disease, high blood pressure, and stroke. In addition, aerobic exercise can help manage weight, promote better sleep, reduce stress, and enhance mood.

The American Heart Association recommends that older adults aim for at least 150 minutes of moderate-intensity aerobic exercise per week, broken into sessions of at least 10 minutes each. This works out to about 30 minutes per day, five days a week, leaving you plenty of time to dedicate to a walking routine.

How to Get Started

Thinking about incorporating aerobic exercise into your life? Here are some tips to help you lace up your shoes and hit the ground walking:

1. Check with your doctor: Before starting any new exercise regimen, it’s essential to consult with your medical provider, especially if you have a pre-existing condition or are starting from a sedentary lifestyle.

2. Start slowly: Begin with short, low-intensity walks and gradually build up your distance and pace. Progressing too quickly can lead to injury and discourage you from continuing your routine.

3. Be consistent: Aim to walk at least three times per week to ensure that you’re staying committed to your aerobic exercise goals. Don’t be too hard on yourself if you miss a session; simply resolve to get back on track as soon as possible.

4. Find motivation: Whether it’s walking with a friend, listening to your favorite music, or exploring scenic trails, find what motivates you to lace up and get moving. You’ll be far more likely to stick with your routine if it’s something you enjoy.

5. Listen to your body: Always be conscious of how your body feels during your walks. If you experience pain or discomfort, stop and assess the situation. It’s essential to respect your body’s limits.

As the research shows, investing time in moderate aerobic exercise might be the key to preserving your memory and keeping cognitive decline at bay. Why not give it a try? You’ve got plenty of mental miles to gain–and very little to lose.