Staying mentally sharp

 Boost your memory and develop habits that can help counter age-related memory loss:

• Make associations

For example, if you’re introduced to Fred who has red hair, link his name to his hair color.

• Choose what to remember

If you meet several people at once, focus on remembering a few key names.

• Recite, retrieve and review

Recite key information several times to learn it and retrieve it often. Review information you’ll need, such as paging through your high-school yearbook before your reunion.

• Break it down

Break down new information into units. For example, to memorize a long-distance phone number, break it down into the area code, three-digit exchange and four remaining numbers.

• Pay attention

Forgetfulness may indicate nothing more than having too much on your mind. Slow down and pay full attention to the task at hand. Reduce distractions.

• Keep track of appointments, tasks and contacts

Use appointment books, calendars, to-do lists, address books or computer software — whatever works for you.

• Develop routines

For example, put frequently used items such as keys in a designated spot when not using them.

• Create rituals and cues for common tasks

For example, make sure your keys are in hand before locking your car doors. Place packages you need to mail near the front door so that you won’t forget them.

• Consider meditation

Preliminary research indicates that meditation increases blood flow to the area of the brain that’s associated with memory.

Exercising for a healthy heart

 If you exercise regularly, you may lower your risk of a heart attack & stroke. If you’re middle-aged or older & haven’t been exercising regularly or have a chronic health problem, work with your doctor to develop an exercise program. To condition your heart safely:

• Start at a comfortable level of exertion

Try walking five to 10 minutes over a short distance indoors. Increase five minutes a session, as tolerated.

• Schedule regular exercise

Aim for 30 to 60 minutes a day of low- to moderate-intensity physical activity.

• Include variety

Combine three types of exercise — stretching (flexibility), endurance (aerobic) & strengthening (weight training) — & three levels of intensity — warm-up, workout level & cool-down — in each exercise session.

• Cross-train to reduce your risk of injury

Alternate among exercises that emphasize different parts of the body, such as swimming, bicycling & walking.

• Don’t overdo it

Start slowly & build up gradually, allowing time between sessions for your body to rest & recover. & forget the saying “No pain, no gain.” A little muscle soreness when you do something new isn’t unusual, but soreness doesn’t equal pain. If it hurts, stop doing it.

• Increase your physical activity

Even routine activities such as gardening, climbing stairs or washing floors can burn calories & help improve your health, although not at the same level as a structured exercise program. Just keep moving: Walk or bike to the store instead of driving, park farther away at the shopping mall, take the stairs instead of an elevator.