In a recent study, University of Pittsburgh psychologists found that exercising three times a week is linked to memory retention in older adults. 

According to Sarah Aghjayan, clinical and biological health psychology Ph.D. student at the Kenneth P. Dietrich School of Arts and Sciences, exercising regularly provides benefits for episodic memory — memory that deals with events in the past and the first to decline with age.

“Everyone always asks, ‘How much should I be exercising? What’s the bare minimum to see improvement?’ ” Aghjayan said. “From our study, it seems like exercising about three times a week for at least four months is how much you need to reap the benefits in episodic memory.”

There are many studies regarding the correlation between aerobic exercise and memory improvement. After going through 1,279 studies –– and narrowing them to 36 that met specific criteria –– University of Pittsburgh psychologists found that for seniors, there truly is a link between memory retention and exercise. 

Groups benefiting the most from exercise are those in the age range of 55 to 68 years old, whereas those aged 69 and up did not quite attain the same level of exercise benefits. The conclusion was that the earlier one begins a regular exercise regimen, the more likely they are to have episodic memory benefits.

“We found that there were greater improvements in memory among those who are age 55 to 68 years compared to those who are 69 to 85 years old — so intervening earlier is better,” Aghjayan said. The team also found the greatest effects of exercise in those who hadn’t yet experienced any cognitive decline, and in studies where participants exercised consistently several times a week.