Brain Exercises To Try

Introduction

Our brains are one of the most important organs in our body - it governs every bodily function from our physical movements to our thought pathways and emotions. From the moment we’re born, we (and our brains) are subject to two factors: nature and nurture. Nature is our genetics and something we cannot control. Nurture is our environment, the way we are raised by our caregivers and all the environments we are exposed to as children.¹ 

Neurogenesis is the formation of new neurons (nerves) and neuronal connections, which occurs throughout your lifetime so that your brain tissue stays healthy and functions optimally for a long time. This process is also responsible for preventing brain degeneration, keeping memory and cognitive processes well-oiled. Meanwhile, neuroplasticity is the ability of the brain to form new neural pathways when you learn new information and develop new skills.^2,3 

Though most of the brain's development will be completed by young adulthood, there are still things you can do to strengthen your brain's health. The adult brain is less malleable to new ideas and habits than a child or teenager’s brain, but the environment and stimuli you expose yourself to throughout life can still impact your brain’s physical structure and function.¹ 

Ultimately, brain exercises can improve the brain's neuroplasticity, whether you choose to engage in language-focused, mathematical, physical or even creative pursuits.³ 

About brain workouts

Brain workouts refer to any mental activity that requires focus and skill and that engages the brain in developing its neuroplasticity. The concept of neuroplasticity describes how the brain’s structure and function change throughout life as we practise new skills. Our neural pathways effectively ‘rewire’ themselves, allowing us to think in new ways and improve our cognition.³ 

Brain workouts can have long-lasting effects on your mental and emotional health, however, they take some work on your part. Before we discuss types of brain workouts you can do, here is some advice to help you along the way.

Brain fuel

For your brain to remain neuroplastic, you’ll need to provide it with the fuel it needs to work properly - our health is often a reflection of what we eat and our brains are no different. 

You should aim to eat a balanced diet that includes a variety of fruits and vegetables, among other essential nutrients. Omega-3 fatty acids are particularly beneficial for the brain, and can be obtained from supplements and some foods such as fish, nuts and seeds. Conversely, it's best to avoid consuming excessive amounts of fatty, processed foods, as these hinder cognition.⁴

Flex the muscle 

Just like the muscles in our arms and legs, which can grow weak and sore if we fail to use them, our brains need proper exercise to avoid declining in function. Engaging in mental challenges outside of your regular repertoire (i.e. activities not performed in your daily work or study routine) helps your brain to grow. 

Each time you try out or learn a new skill and practise it, the neural circuits (the vast network of nerve connections that make up your brain) grow stronger and more connected. This works best when you repeatedly exercise your brain with a task and level-up the difficulty once you have mastered the basics to further enhance your brain function.³

Pick and choose

Picking the right brain growth activity for yourself is also important. If you have a specific goal in mind, for example, improving your memory, you will want to pick a puzzle or challenge that is tailored to improving your recollection of information. 

It is also helpful to pick a task that really matters to you, as it has been demonstrated that the more emotionally connected you are to something, the better your chances of staying engaged with it and improving. This could be, for example, learning to play a musical piece written by your favourite artist or learning a language spoken by your partner/friend.

Finally, it can be helpful to pick a brain exercise that allows you to use transferable skills you have already developed through another activity, like using your piano-playing skills to try playing the guitar or reading skills to try writing your own material.⁵ 

Practice makes perfect 

The old saying 'practice makes perfect’ rings true with any activity, even if your goal isn’t to become perfect at something. However, if you want to keep the skills you have learned, it is important to go over them regularly (to enhance your neuroplasticity).

Practising an activity also doesn’t need to be repetitive and boring - there are many ways to learn according to how you best absorb new information. Some people learn best through auditory explanations or visual demonstrations, while others learn best through hands-on experience or a mix of them all.⁵ 

Have patience and persist

It is true that some things make it more difficult to pick up new skills; for instance, the older you get and hence the older your brain gets, the less neuroplastic or adaptable your brain is when it comes to learning new ideas and skills. 

Additionally, after many years of learning something one way, such as your native language, you might find it hard to pick up and remember a completely different skill set, such as an unfamiliar language. Also, the more time you leave between practising a skill, the less benefit it will have to your brain's neuroplasticity. 

So, if you want to be well-versed or accomplished in something, it’s best to ‘workout’ your brain often and to not be discouraged if you are older or haven’t practised recently, as even attempting to learn something new is an achievement and a starting point to keeping your brain healthy and neuroplastic.⁵ 

The best brain exercises

Benefits

Brain exercises have many benefits, including helping you to live your life in a better mental and emotional state. This, in turn, can help you perform better in your work/social life and form better interpersonal connections in relationships.⁶ 

You may also find that any anxiety or depression you experience is reduced or alleviated while you engage your brain with a challenge or positive activity.⁶ 

Other benefits include: 

• Improved memory 
• Clearer thinking/focus
• Improved ability to multitask⁷ 

Brain workouts also have a role in improving the quality of life in patients with various conditions and disabilities affecting the brain. These include:

• Neurodegenerative diseases, such as Alzheimer's disease 
• Developmental disabilities, such as autism 
• Mental health conditions 
• Brain trauma, such as that caused by a stroke^6,8

Ways to do it

Set out with an optimistic mindset: whether you’re building on a skill or trying something new, doing so with a goal in mind or out of sheer curiosity, it's always worth a go to improve your brain health.

Here are 7 examples of brain exercises you can try today:

1. Learn a new language 

Learning a new language can be fun and perhaps essential if you are planning on visiting or moving abroad. If you are already bilingual, you’re in luck as speaking in two or more languages has a marked benefit on the way your brain processes and stores information. 

However, even if you didn’t grow up with the skill, learning as an adult can still enhance your brain's neuroplasticity. Evidence suggests that it can even delay the effects of brain ageing and improve memory.⁹

2. Test your musicality 

According to practising musical therapists, activities that can mentally and emotionally benefit the brain include listening to, playing, writing and singing along to music. Music can be a solo or social activity, so it has multiple proven benefits including building your focus levels and communication abilities.⁶

3. Try out your artistic hand

Art therapy has also been suggested to promote neuroplasticity and even fend off the effects of some cognitive impairments on the brain. You don’t have to be the most accomplished artist to get started and there are many art forms you can get involved in, including drawing, painting and graphic design.⁸ 

4. Complete a puzzle 

Puzzles can be anything from a classic word-search or crossword to brain-training video games, and spending some time working them out daily/consistently can benefit cognition. This includes improved planning skills, memory, attention span, information processing and multitasking.¹⁰ 

5. Engage in physical activity

Our brain health also reflects how well we exercise the rest of our body. Alongside a healthy diet, it is highly recommended that getting regular physical exercise improves our ability to think well, process information and delay the effects of ageing on the brain.⁴

Certain physical activities can also help to keep your motor skills alert. Hand-eye coordination is a skill that develops with certain ball-sports like tennis and some solo sports like swimming or ‘non-contact boxing.’¹¹

6. Meditate

Meditation is a well-known practice often involving deep-breathing, mindful movements or simple quiet relaxation. If done regularly, it can have major benefits to mental functions like memory and focus as it enhances neuroplasticity.¹²

Meditative exercises like tai chi (involving gentle, purposeful movements and poses) can also enhance neuroplasticity as it is a practice of mind-body coordination and awareness.¹¹

7. Read more

Your brain is a sponge waiting to soak up information and while you can obtain information in many ways these days, reading is still a fantastic way to grow your brain. You should read anything you find engaging (from fiction to nonfiction, or comics to news), but the more dynamic, complex and challenging the literature gets, the more improvements you are likely to see.¹³ 

Tips to do it safely

When starting out with any brain exercises, here are some tips you should keep in mind: 

• Everyone has a different starting point so don’t be discouraged if you lose focus or can’t perfect something right away 
• The key is to make brain workouts fun, so choose an activity that interests you 
• Try out many things (breadth of knowledge can be as important as depth) and you may surprise yourself with a new talent 
• Don’t do something that causes you more stress - the idea is to make time for yourself outside of work or study to improve (not diminish) your quality of life 

Summary

In today’s fast-paced society, looking after your brain health and mental wellbeing is often last on the priority list. While many people prioritise their work and study, it is proven that taking time away to do more recreational activities actually increases your productivity in these areas through enhancing your cognitive skills. 

Though some brain exercises may be considered holistic/alternative remedies for health, their benefits are backed by medical research and are even used to treat patients with some conditions that affect the brain. To gain results from whatever brain workouts you decide to engage in, be sure to keep it fun, entertaining and consistent for the best effects on your brain's health.