Easy Steps to a Better Memory

Wish you could remember yesterday like it was only . . . yesterday? Then take a 30-minute walk today. And every day. No excuses.

A recent study showed that a little less time than that -- a mere 20 minutes of physical activity -- helped counter faltering memories in people over age 50. But there are plenty of important reasons -- including your heart, your blood pressure, your stress level, your mood, and your joints -- to extend that to at least 30 minutes a day.

How well can moving your body turn your mind from sieve to steel-trap? One group of adults whose memories were starting to slip saw improvements after doing an extra 20 minutes of activity (on top of a normal day's physical activity) every day for just 6 months. Why does that work? It's likely that the blood flow from activity nourishes brain tissue and stimulates the generation of neurons, synapses, and blood vessels. The exercise might even help delay Alzheimer's disease in people who already have mild cognitive decline.

You don't have to win any racewalking medals to see the benefits. People who did low-key workouts, including swimming and ballroom dancing, also sharpened their minds. Even better, the improvements tended to stick around for a year; some lasted up to a year and a half. That's a huge return on a daily 30-minute investment.

This is just one more piece of evidence that the easiest step you can take to better physical and mental health is putting one foot in front of the other. Track your steps with a pedometer (we do), then call or text a buddy daily to share your step totals. Do it today.