Health News and Tips:
22 Brain Exercises To Improve Memory, Cognition, and Creativity:
1. Meditation
Meditation generally involves focusing attention in a calm, controlled way. Meditating may have multiple benefits for both the brain and the body.
According to the National Center for Complementary and Integrative Health, research suggests that meditation may benefit the brain by slowing brain aging and increasing the brain’s ability to process information.
2. Visualizing more
Visualization involves forming a mental image to represent information. The mental image may be pictures or animated scenes.
A 2018 review notes that visualization helps people organize information and make appropriate decisions.
People can practice visualization in their daily lives. For example, before going shopping, they can visualize how they will get to and from the grocery store and imagine what they will buy when they get there. The key is to imagine the scenes vividly and in as much detail as possible.
3. Playing games
Playing card games or board games can be a fun way to socialize or pass the time. These activities may also be beneficial for the brain. A 2017 study found a link between playing games and a decreased risk of cognitive impairment in older adults.
4. Playing memory card games
Memory card games test a person’s short-term memory and ability to remember patterns. They are a simple and fun way to engage the brain and activate areas related to pattern recognition and recall.
5. Practicing crossword puzzles
Crossword puzzles are a popular activity that may stimulate the brain. An older study from 2011 notes that crossword puzzles may delay the onset of memory decline in people with preclinical dementia.
6. Completing jigsaw puzzles
Completing a jigsaw puzzle can be a good way to pass the time and benefit the brain. A 2018 study found that puzzles activate many cognitive functions, including:
- perception
- mental rotation
- working memory
- reasoning
The study concluded that doing jigsaw puzzles regularly and throughout life may protect against the effects of brain aging.
7. Playing sudoku
Number puzzles, such as sudoku, can be fun ways to challenge the brain and may also improve cognitive function in some people.
A 2019 study of adults aged between 50 and 93 found that those who practised number puzzles more frequently had a better cognitive function.
8. Playing chess
A 2016 meta-analysis notes that chess and other cognitive leisure activities may lead to improvements in:
- memory
- executive functioning, which is the ability to monitor and adapt behaviour in order to meet set goals
- information processing speed
9. Playing checkers
A 2015 study found a connection between regular participation in checkers or other cognitively stimulating games and larger brain volume and improved markers of cognitive health in people at risk of Alzheimer’s disease.
10. Playing video games
A 2015 review notes that some types of video games — such as action, puzzle, and strategy games — may lead to improvements in the following:
- attention
- problem-solving
- cognitive flexibility
11. Socializing
Enjoying the company of friends may be a mentally engaging leisure activity and may help preserve cognitive function. A 2019 study found that people with more frequent social contact were less likely to experience cognitive decline and dementia.
Some social activities that may help stimulate the brain include:
- having discussions
- playing games
- participating in social sports
12. Learning new skills
Learning new skills engages the brain in different ways and may help improve brain function.
A 2014 study of older adults found that learning a new and cognitively demanding skill, such as quilting or photography, enhanced memory function.
13. Increasing personal vocabulary
Increasing one’s vocabulary range is a great way to broaden knowledge while exercising the brain.
A simple way to increase vocabulary is to read a book or watch a TV program and note down any words that are unfamiliar. A person can then use a dictionary to look up the meaning of the word and think up ways to use the word in a sentence.
14. Learning a new language
“Bilingualism” refers to the ability to speak two languages.
A 2019 review notes that bilingualism increases and strengthens connectivity between different areas of the brain. The researchers propose that this enhanced connectivity may play a role in delaying the onset of Alzheimer’s disease and other forms of dementia.
15. Listening to music
A 2018 study published in Brain Sciences found that listening to music a person enjoys engages and connects different parts of the brain.
The researchers propose that this may lead to improvements in cognitive function and overall well-being.
16. Learning a musical instrument
Learning an instrument exercises parts of the brain that are responsible for coordination.
According to a 2014 study, playing an instrument may benefit cognitive development in a young brain and help protect against cognitive impairment in an aging brain.
17. Taking up engaging hobbies
Taking up a new hobby can be mentally stimulating and exercise the brain in new ways.
Hobbies that require coordination or dexterity will activate a person’s motor skills. Such hobbies may include:
- knitting
- embroidery
- drawing
- painting
- dancing
- learning a musical instrument
18. Exercising regularly
Regular physical exercise is beneficial for both the brain and the body. Authors of a 2019 review note that exercise improves the following aspects of brain health:
- memory
- cognition
- motor coordination
19. Dancing
According to the Centers for Disease Control and Prevention (CDC), exercise has beneficial effects on the following aspects of cognitive health:
- memory
- planning
- organization
Dance is a form of exercise that may also engage areas of the brain involved in rhythm and balance.
20. Engaging in sports
Certain sports are both physically and mentally demanding. Some require a range of cognitive skills, such as:
- sustained attention
- planning
- multitasking
- the ability to adapt rapidly to changing situations
A 2019 review notes that elite athletes who participate in high-demand sports tend to have improved attention and faster information processing speeds.
21. Practicing tai chi
Tai chi is a form of physical exercise that involves gentle body movements, rhythmic breathing, and meditation.
A 2019 studyTrusted Source compared brain function and connectivity among tai chi practitioners and those who did not practice it.
The researchers found that tai chi practitioners had enhanced connectivity between different regions of their brains. They proposed that this may improve cognition and decrease the rate of memory loss.
22. Sleeping
While not necessarily an active exercise, sleep is crucial for the brain and the body.
According to the National Institute of Neurological Disorders, most adults need between 7 and 9 hours of sleep each night, although many people get less sleep than they need.
A 2015 review notes that sleep has been proven to:
- boost memory recall
- reduce mental fatigue
- regulate metabolism
As such, making sure to get enough sleep each night is an important step toward maintaining a healthy brain.
Summary
Brain exercises can be as simple as actively engaging the brain in everyday tasks. Others are targeted workouts for the brain, specifically designed to enhance memory, cognition, or creativity.
Exercising the brain may help improve brain function and boost connectivity between different areas, which may help protect the brain from age-related degeneration.
People are likely to differ in the brain exercises they find most enjoyable. It may be a good idea to try a range of brain-training activities first and stick with those that provide the most enjoyment or reward.