how to exercise your brain

Train your brain

Practicing a new and challenging activity is a good bet for building and maintaining cognitive skills.

Your brain has the ability to learn and grow as you age — a process called brain plasticity — but for it to do so, you have to train it on a regular basis.

"Eventually, your cognitive skills will wane and thinking and memory will be more challenging, so you need to build up your reserve," says Dr. John N. Morris, director of social and health policy research at the Harvard-affiliated Institute for Aging Research. "Embracing a new activity that also forces you to think and learn and requires ongoing practice can be one of the best ways to keep the brain healthy."

Physical and mental game

Research has shown that regular physical exercise is one way to improve cognitive functions like memory recall, problem solving, concentration, and attention to detail. However, it is not clear if the physical aspect alone boosts your brain or if a combination of other factors — like the mental challenge of the activity, the frequency you do it, and the desire to improve — also contribute.

Take swimming, for example. It has obvious cardiovascular and muscle-building benefits, but also involves constant thinking, processing, and learning. You have to be mindful of your breathing rhythm and how to properly execute strokes and kicks. You also can measure your expertise in terms of endurance and speed, which motivates you to practice your skills to be a better swimmer.

A brain training activity doesn't always have to be exercise-related. Much research has found that creative outlets like painting and other art forms, learning an instrument, doing expressive or autobiographical writing, and learning a language also can improve cognitive function. A 2014 study in Gerontologist reviewed 31 studies that focused on how these specific endeavors affected older adults' mental skills and found that all of them improved several aspects of memory like recalling instructions and processing speed.

Prepare  your brain These tips can support your new brain training endeavor: Pick one new activity. Devote your time and attention to only one additional activity, so you won't be tempted by other interests. Sign up for a class. Classes are a good way to learn the basics of any new activity, especially one that requires specific skills, like painting or music. Schedule practice time. Don't focus on the amount of time you practice at first, but rather aim for consistency. Devote what time you can, but be firm with your commitment. Schedule it and do it.

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