Can you “exercise” your brain? And what does “mental sharpness” mean? Of course, the brain is not a muscle, but research has shown that certain activities can improve or help maintain cognitive function, or the ability to focus clearly on information and experiences.
Let’s explore some evidence-based exercises that offer the best brain-boosting benefits.
Brain Exercises
Exercise. One of the best brain exercises is actually physical exercise. A study showed that a consistent cardiovascular fitness routine sharpened focus and decision-making among older adults.
As a result of exercise, generalized brain effects, such as a boost in the number of blood vessels and synapses, increasing brain volume, and decreasing age-related brain atrophy, have all been reported. In addition to improvements in areas related to thinking and problem-solving, other effects have also been reported, such as a boost in the number of new nerve cells and increases in proteins that help these neurons survive and thrive.
Dancing. According to the Centers for Disease Control and Prevention (CDC), researchers designed a Latin ballroom dance program for older, sedentary adults. Participants reported improvements in memory, attention and focus, along with having a great time.
It is believed that the process of memorizing steps, executing turns, holding a partner, recognizing a beat and synchronizing movement with music provides benefits to brain health.
The CDC recommended signing up for a dance class and inviting your friends to join you. Or try dancing at home along with a DVD or videos.
Games and Activities
Whatever you choose to do to stay mentally sharp, it will help if you find someone to join you. According to Psychology Today, a full social calendar can improve your brain health, citing study participants averaging 83 years old who had greater levels of social engagement also had more robust gray matter in regions of the brain.
So, when you select an activity or game, consider enjoying it with someone else, whether in person or via social media.
Jigsaw puzzles. Working these puzzles utilizes multiple cognitive skills that require looking at different puzzle pieces and deciding where they fit.
Card games. Card games can improve memory and thinking skills. They are also a great social activity. Consider card games like the following:
- Bridge
- Gin rummy
- Poker
- Hearts
- Crazy eights
Other Games:
Scrabble can improve your vocabulary and require you to focus on a sole task.
Rummikub is a fast-moving game where players take turns placing numbered tiles in runs and groups, rummy style. Players constantly adjust their tiles until every tile on their rack is gone. The game helps sharpen your sequencing, pattern recognition, and planning skills.
Wordle is a new, online, word puzzle game where players are encouraged to guess a five-letter word from a list of 2,500. After players enter a guess, each letter in the word is assigned a color indicating whether the letter is not in the word, in the word but in the wrong position, or if the letter is in the word and in the correct position.
Chess. Playing chess in person or online can result in better brain function, including improved memory and cognitive abilities, strategic thinking and increased attention span.
Find More Ways to Play
Play is a great way to overcome the physical, mental and emotional fatigue that can leave you anxious, confused, and frustrated. These feelings can also negatively affect brain performance. You know from your own experience that your thought processes and mental capabilities are much better when you are active, confident, competitive, and involved..
Take up a new creative hobby. Hobbies that require creative brainpower can improve mental sharpness.
- Painting
- Photography
- Cooking
- Creative writing
- Playing a musical instrument
Get out of your routine. The brain thrives on stimulation. Take a different route when walking the dog. Visit a park you’ve never been to before. Take a class on a subject you’ve always wanted to learn about.
Be mindful. Many of us plod through a day without taking time to look around ourselves with fresh eyes… or ears, sense of touch, and smell. Gardening would be a perfect activity to take up for the senses. With increased awareness, you can improve your visual, auditory, olfactory and tactile perceptions.
Computerized brain-training programs. According to Harvard Health, research has shown that these programs may help people get better at the tasks practiced while playing, but don’t improve overall brain skills, such as attention, memory, use of language, and ability to navigate. And these programs can cost hundreds of dollars.
Put Yourself “in Motion”
Start with exploring some of the suggestions listed above. The key is to put yourself “in motion” mentally and physically, and generate the momentum to exercise your brain and stay sharp.
For more tips on senior fitness, visit Bethesda’s Health & Wellness blog.
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