- 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.
- Visualization involves forming a mental image to represent information. The mental
image may be in the form of pictures or animated scenes. Visualization helps people
organize information and make appropriate decisions.
People can practice visualization in their day-to-day lives. For example, before going
shopping, people 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. - 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 Trusted Source
found a link between playing games and a decreased risk of cognitive impairment in
older adults. - 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. - 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. - Completing a jigsaw puzzle can be a good way to pass the time and may also
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.
- Number puzzles, such as sudoku, can be a fun way to challenge the brain.
They may also improve cognitive function in some people.
A 2019 study of adults aged between 50 and 93 years found that those who
practiced number puzzles more frequently tended to have better cognitive
function. - 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 behavior in order
to meet set goals
Information processing speed
A 2015 study found that there is 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. - 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
- Socializing – Enjoying 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
- 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. - 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. - 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. - 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. - Learning a musical instrument –
• According to the National Institute of Neurological Disorders and Stroke, 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.
- 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
- 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
- More Exercise- 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.
- 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.
- Tai chi is a form of physical exercise that involves gentle body movements,
rhythmic breathing, and meditation. - A 2019 study compared brain function and connectivity among tai chi practitioners
and those who did not practice it.
The researchers found that the tai chi practitioners had enhanced connectivity
between different regions of their brain. They proposed that this may improve
cognition and decrease the rate of memory loss. - Sleep – While not necessarily an active exercise, sleep is crucial for both the brain
and the body.
According to the National Institute of Neurological Disorders and Stroke, 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.
