Exercise training increases size of hippocampus and improves memory

This randomized controlled trial studied the impact of aerobic exercise on hippocampal size and memory in older adults. Over a year, 120 participants either followed a walking routine or stretching exercises. Results showed a 2% increase in hippocampal volume in the aerobic exercise group, effectively reversing 1-2 years of age-related loss. This growth correlated with improved spatial memory and higher levels of brain-derived neurotrophic factor (BDNF), a protein supporting brain health. Stretching exercises, by contrast, saw a decline in hippocampal volume. These findings highlight aerobic exercise as a powerful tool for enhancing memory and protecting against cognitive decline in aging populations.

Engage in moderate-intensity aerobic exercise, such as walking, for 30–40 minutes, three times a week, to support memory and protect brain health. This study demonstrates that regular aerobic activity can reverse age-related hippocampal shrinkage and improve cognitive function. Incorporate exercises that elevate your heart rate but remain manageable for long-term adherence, especially for older adults.