Scientists reviewed 57 major studies to find the best ways to help older adults with mild memory problems stay sharp and healthy. They discovered that combining regular exercise with brain-training activities works better than doing either one alone. The research shows that moderate exercise like walking or swimming, paired with memory games and puzzles, can help slow down memory loss and even prevent it from getting worse. While eating healthy also helps, scientists need more research to understand exactly which foods matter most. The good news is that these activities are things most people can do at home or in their community.

The Quick Take

  • What they studied: What types of activities and lifestyle changes help older adults with early memory problems keep their thinking skills sharp and stay physically healthy?
  • Who participated: This review looked at 57 different scientific studies involving older adults who had mild cognitive impairment—meaning they noticed some memory problems but could still do their daily activities. The studies were published between 2015 and 2025.
  • Key finding: Combining regular moderate exercise (like brisk walking or swimming) with cognitive training (like memory games and puzzles) was more effective at protecting thinking skills than doing exercise or brain training alone.
  • What it means for you: If you or a loved one is experiencing early memory changes, doing both physical activity and brain exercises together may help maintain mental sharpness. However, this research shows what works in studies—talk with your doctor about what’s safe and right for your specific situation.

The Research Details

This is a ‘state-of-the-art review,’ which means scientists looked at all the best scientific studies already done on this topic and summarized what they found. The researchers searched a major medical database (Medline) for systematic reviews—which are studies that combine results from many smaller studies—published since 2015. They found 1,776 titles and abstracts to review, and carefully selected 57 that met their quality standards. For each study, they noted what type of intervention was tested (exercise, brain training, diet, or counseling), who participated, and what results were measured. They then grouped all the findings by type of activity and compared the results to see which approaches had the strongest evidence.

This approach is important because it gives us a big-picture view of what actually works. Instead of relying on one small study, scientists looked at dozens of high-quality studies together. This helps doctors and patients make better decisions about which activities are worth trying. The review also helps identify where we need more research.

This review is strong because it only included systematic reviews of randomized controlled trials—the gold standard in medical research. The researchers were careful about which studies they included and looked at studies published over a 10-year period, so the findings are current. However, the review doesn’t tell us the exact number of people involved across all studies, and some types of interventions (like nutrition and counseling) had fewer high-quality studies available.

What the Results Show

The strongest evidence supports two main approaches: (1) Regular moderate-intensity exercise done multiple times per week, and (2) Cognitive training focused on memory skills. Both of these showed clear benefits for maintaining and improving thinking abilities in older adults with mild memory problems. However, the most exciting finding was that combining these two approaches—doing both exercise and brain training together—worked better than doing either one alone. This combination helped protect multiple thinking skills and also improved physical fitness at the same time. The research suggests that moderate intensity is key; this means activities like brisk walking, swimming, or dancing where you can still talk but feel your heart working harder.

The review found that psychological interventions (like counseling or support groups) showed promise for improving overall wellbeing and mood in people with memory problems. However, the evidence for nutrition interventions was mixed and unclear—while eating healthy is important for overall health, scientists haven’t yet figured out exactly which specific diets or nutrients matter most for protecting memory in this group. Social activities and community involvement also appeared helpful, but need more research to understand their full impact.

These findings build on earlier research showing that both exercise and mental stimulation help brain health. What’s new here is the strong evidence that combining them is more powerful than either alone. This aligns with how scientists now understand the brain—it needs both physical activity to improve blood flow and oxygen, and mental challenges to keep neural connections strong. The mixed results for nutrition are consistent with previous reviews, suggesting this is an area where more targeted research is needed.

This review has some important limitations to understand. First, it only looked at systematic reviews published in English, so some international research might be missed. Second, the studies reviewed had different ways of measuring ‘improvement,’ making direct comparisons tricky. Third, most studies were relatively short-term, so we don’t know if benefits last for years. Fourth, the review didn’t provide exact numbers of total participants, making it hard to judge how many people were actually studied. Finally, the studies may not represent all older adults—many excluded people with serious health conditions or those taking certain medications.

The Bottom Line

If you have mild memory problems, aim for at least 150 minutes per week of moderate exercise (like brisk walking) combined with 2-3 sessions per week of cognitive training (memory games, puzzles, or learning new skills). This combination has the strongest evidence. Eat a healthy diet with plenty of vegetables, fruits, and whole grains, though specific ‘brain diets’ need more research. Consider social activities and mental stimulation through hobbies, learning, or community involvement. These recommendations have moderate to strong evidence support, but should be personalized with your doctor’s guidance.

These findings are most relevant for older adults (typically 65+) who have noticed mild memory changes or have been diagnosed with mild cognitive impairment. Family members and caregivers should also pay attention, as they can help encourage and support these activities. Healthcare providers should consider recommending this combination approach. However, people with serious heart conditions, severe arthritis, or other health issues should work with their doctor to adapt these recommendations safely.

Most studies showed measurable improvements in thinking skills within 3-6 months of consistent activity. However, the real benefit appears to be long-term—maintaining these habits over years seems to slow down or prevent further memory decline. Don’t expect overnight changes; think of this as an investment in your brain health over time, similar to how regular exercise keeps your heart healthy.

Want to Apply This Research?

  • Track two metrics weekly: (1) Minutes of moderate-intensity exercise completed (goal: 150 minutes per week), and (2) Number of cognitive training sessions completed (goal: 2-3 sessions per week). Log the type of exercise and brain activity to identify what you enjoy most.
  • Use the app to set up a weekly schedule combining exercise and brain training. For example: Monday/Wednesday/Friday = 30-minute walks, Tuesday/Thursday = 20-minute brain training sessions. Set reminders and celebrate weekly completion. Share your progress with a friend or family member for accountability.
  • Every month, rate your memory confidence on a simple 1-10 scale and note any changes you notice in daily activities (remembering names, following conversations, managing tasks). Every 3 months, review your exercise and brain training consistency. Consider taking a simple memory test through the app quarterly to track objective changes, and share results with your healthcare provider annually.

This review summarizes scientific evidence but is not medical advice. If you have concerns about memory loss or cognitive changes, consult your healthcare provider for proper evaluation and personalized recommendations. Before starting any new exercise program, especially if you have existing health conditions, get clearance from your doctor. The findings presented represent current research but should not replace professional medical guidance. Individual results vary based on overall health, genetics, and consistency with activities.