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Taking a walk in a natural environment versus an urban environment can improve memory and attention by 20 percent, according to University of Michigan researchers.
updated 10/4/2009 12:10:55 PM ET 2009-10-04T16:10:55


When sedentary adults in one study jogged for half an hour 2 or 3 times a week for 12 weeks, their memory and ability to juggle tasks improved by 30 percent. Just as important: Inactivity stops this process. When the participants returned to their couch potato ways, they lost 10 percent of the gain after 6 weeks.

To create the ultimate brainpower workout, we developed this 7-day plan based on cutting-edge research that will wake you up above the neck while still delivering the calorie-torching, body-toning benefits of ordinary workouts. The twist: Simple tweaks such as choosing scenic walking routes, closing your eyes while strength-training, and even playing catch activate areas of your brain that regular exercise doesn't challenge. Follow along for a week's worth of workouts, then continue to use the strategies below as often as possible, whether you repeat the 7-day plan or incorporate the techniques into your own routine.

Day 1: Take a nature walk
Why it's a brain booster: University of Michigan researchers found that memory and attention improved 20 percent when people walked in a park versus an urban environment. Natural settings have a restful effect, allowing the brain to better process information, says study co-author Marc Berman, a PhD candidate and psychology researcher. Busy surroundings — noisy traffic, colorful billboards, and throngs of people — clamor for attention and distract you. An iPod can do the same, so leave it at home to emerge calmer, more focused — and better able to tackle your to-do list.

Day 2: Connect with your senses

Day 3: Add in speed
Why it's a brain booster: A 2007 study found that exercisers who did two 3-minute sprints memorized new words 20 percent faster afterward than those who skipped the workout. Cardio exercise increases blood flow, triggering growth in the area of the hippocampus responsible for memory and verbal learning, research shows. The proliferation of new brain cells may actually be linked to a bigger brain. In a University of Pittsburgh study, the most aerobically fit had an average 7 percent larger hippocampus size than their sofa-sitting peers did. (A small hippocampus may be to blame for forgetting appointments or names.)

Day 4: Challenge your balance

  • Coordination crunch: Lie on back with a dumbbell in each hand near chest, elbows bent out to sides, legs extended over hips, and abs tight. Simultaneously open legs into a 'V' as you lift head and shoulders off floor and press weights straight up over chest. Lower to start, bringing legs together, and repeat.

Day 5: Toss a ball while walking

Day 6: Repeat day 3, with a friend
Why it's a brain booster: A substantial body of research suggests that beefing up your social calendar decreases your chances of memory loss. A study in the American Journal of Public Health reported that women with large social networks slashed their risk of dementia by as much as 26 percent. Plus, psychology research concludes that encouraging others to exercise will ensure that you follow through too.

Day 7: Repeat day 4, with eyes closed



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