9 proven tips to help your memory stay strong

Unless you have a medical condition, your memory doesn't have to decline over time — you can actually train your brain to retain its functions into old age. Here's how.

Although it may remind you of your school days, it's also a great exercise for those memory muscles, aka the brain. Not into poetry? How about memorizing the phone numbers of all your friends, or the addresses of all your family members?

Do one thing each day that will force you out of your comfort zone.

• It could be as simple as taking a different route to work or using the mouse with your "wrong" hand.
• You could also try something more challenging like approaching a total stranger and striking up a conversation (in a safe place, mind you).

This kind of challenge is the perfect "weightlifting" exercise for brain cells.

A recent study of 33 adults undergoing cardiac rehabilitation found that those who listened to music while they worked out improved their scores on a verbal fluency test – a test that measures overall brainpower.

The challenge that comes from following a map, coupled with the novelty that new sights, sounds and smells bring, serves as a healthy wake-up call for your brain. Plus, who doesn't love the idea of exploring a new place? Who knows what you'll discover.

Get a course book from your local college and pick one class to take next term. It doesn't matter the topic, as long as it interests you.

• A recent university study found that people who had higher levels of education exhibited fewer signs of Alzheimer's disease even when autopsies revealed that they had the disease.

Taking a class is also an opportunity to socialize and meet people with the same interests.

Only do one thing at a time. Sounds easy, right? If you're trying to have a phone conversation while checking e-mails, the chances are that you won't remember a word you said.

• A growing body of research finds our increasing tendency to multi-task hinders memory and concentration. Remember, just because you're "busy" doesn't mean you're being productive or effective. Sometimes all the "noise" is too much for our brains to handle.

Pay better attention the next time someone tells you his or her name; you put down your keys, or park your car. Often the reason we can't remember things is that we're on autopilot when we do them (or hear them).

• If you stop for a second when someone introduces him or herself and repeat the name out loud, or stop when you get out of your car at the shopping centre and look – really look – at the spot in which you've parked, you'll remember it better.

Being more mindful of your surroundings and existing in the present moment can help you to better recall details.

Recent university studies have found that excessive noise exposure can slow your ability to rehearse and recall things in your mind, which is a way of building memory links.

Talking with your hands doesn't mean using sign language. Rather, it refers to using your hands to emphasize what you're saying with expressive gestures and motions.

• It turns out it's easier for us to speak when we're gesturing, leaving more mental resources available for transferring information into our memory.