Mental Sharpness at Any Age: How to Exercise Your Brain
Ah, a rainy afternoon—time to snuggle up with a cup of tea and some comfort food. But before you surrender to the Netflix vortex or plunge down the social media abyss, consider this: what if you use this time to fire up your neurons?
Studies show that consistent learning can act as a formidable defense against age-related mental decline. No, really…it’s true! From reducing the risk of dementia to improving your quality of life, learning new things has surprising benefits for your cognitive health. So, here’s a plan: let’s ditch passive scrolling for active learning. If you’re in, let’s explore some ways you can keep your brain healthy at any age.
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Learn a New Skill: Elevate Your Cognitive Health and Daily Activities
Adding a new skill to your repertoire isn’t just for navigating the job market; it can significantly elevate your cognitive health. Whether it’s learning to knit, mastering the art of cooking a new cuisine, or diving into digital marketing, picking up a new skill is a remarkable way to keep your brain performance at its peak.
Why It Works
Learning a new skill challenges your brain to form new neural pathways, bolstering your mental acuity and warding off age-related mental decline. It can be a fantastic addition to your daily routine, making your everyday life far from mundane. Moreover, acquiring new skills often leads to increased social engagement. Joining clubs, online forums, or classes can help reduce stress and enhance your quality of life.
The Mental Exercise of Skill- or Knowledge-Building
Learning requires memory, focus, and the ability to understand new concepts—all functions that keep your mind active and sharp. Many skills require a combination of mental exercise and physical activity. For example, learning to dance will not only enhance your motor skills but also your memory as you’ll need to remember the dance moves. This combined approach has numerous health benefits, including increasing blood flow to the brain.
Resources for Learning
The digital world is your oyster for finding new skills to learn. Websites like YouTube offer free tutorials for almost anything you can think of. Want something more structured? Platforms like Skillshare, Coursera, Udemy, The Great Courses (now Wondrium), and LinkedIn Learning offer courses in everything from photography to coding and more.
Here are 3 online learning platforms I’ve tried, with some notes about my experience to help you decide if they’re right for you.
- Pricing Structure: Subscription-based ($99/year or $15/month)
- What To Expect: Hands-on learning, step-by-step videos
- My Two Cents:
- It’s versatile! Topics range from creative writing to coding. And the platform continues to evolve, offering more variety to keep your mental acuity high.
- You may like the subscription method. This makes it easier to dabble and try different things without the guilt that comes with buying a course and not finishing it.
- They send you an email with course suggestions based on what you’ve searched for. The email isn’t annoying at all; it really helps you broaden your thinking. Sometimes I don’t know what to search for, and the email usually triggers an idea.
- The search function lets you narrow down by level (beginner, intermediate, or advanced) and also by desired course length.
- I am really happy to see some of my favorite instructors from other platforms also appearing on Skillshare.
Udemy
- Pricing Structure: Pay-per-course (roughly $20-$200)
- What To Expect: Practical courses with in-depth modules
- My Two Cents: A lifesaver when I built my website. Just go through the free modules before you commit. You’ll thank me later.
- If you’re looking to buy a course on Udemy, I strongly suggest listening to the free sections first before hitting the ‘purchase’ button. This way you can feel more confident about what you are buying.
- Don’t be intimidated by the higher price tag on some courses. If you aren’t in a hurry, browse around a little and wait for a sale. Sale prices are significantly lower.
- Udemy does offer some courses for free. You will find this reference listed alongside other free choices in this article by Rebel Retirement.
The Great Courses Plus
- Pricing Structure: Subscription-based ($150/year or $20/month)
- What To Expect: Lecture-style courses that make you smarter
- My Two Cents: If you love history, arts, or even cooking, The Great Courses Plus is like Netflix for your brain.
- Many of the courses offer journeys to all sorts of places around the world through beautiful cinematography. This can be a great way to fill in for the lack of travel in your life or give you destination ideas for your next trip. For example, there’s a course that takes you through the locations featured in the works of Jane Austen. As a huge Jane Austen fan, I have that one high on my list for those rainy stay-at-home days when I can curl up with my cup of hot tea!
- The cooking courses are instructional and entertaining. If you want to actually cook along with them, you might want to try watching the video first all the way through before starting to cook. This can help you select the best dishes and get a good understanding of what you’ll need.
Check out 15 of the Best Hobbies for Seniors (with Resources to Help You Get Started) for more ideas.
Learn a Musical Instrument: More Than Just Sweet Melodies
Strumming a guitar, pounding on drums, or tickling the ivories isn’t just about creating beautiful melodies. Engaging with musical instruments has profound effects on your cognitive performance, motor skills, and overall well-being. And let’s face it—being able to jam out on an instrument is just plain fun!
Why It Works
Learning to play a musical instrument has numerous cognitive benefits. For one, it requires a deep understanding of tempo, pitch, and harmony. You’re essentially asking your brain to process complex structures and, in the process, you’re enhancing cognitive functions like memory, attention, and spatial-temporal skills. Additionally, playing an instrument involves emotional expression, which is an excellent outlet for stress relief and a means to enhance mental well-being.
The Mental Exercise of Learning an Instrument
When you learn an instrument, you engage multiple parts of your brain. Your auditory cortex processes sound, your motor cortex controls your movements, and your visual cortex takes in written music or hand positioning. This whole-brain exercise keeps your mental acuity in tip-top shape.
The Physical Connection
Apart from exercising your brain, playing an instrument is often a physical endeavor. The posture control needed for violinists or the lung capacity required for wind instruments, for instance, offer physical benefits that complement cognitive gains. Even the tactile feedback from pressing keys or strumming strings aids in developing fine motor skills.
Make It a Social Activity
Last, let’s not forget the social aspects of music. Joining a band or ensemble or simply jamming with friends can provide valuable social interaction, boosting your mental and emotional health. After all, music is a universal language, one that fosters connections and community.
Resources
Ready to dive in? Consider starting with beginner lessons on platforms like YouTube or specialized music-learning apps like Yousician or Simply Piano. Once you get the basics down, you might even want to consider formal lessons or joining a local music group.
Crossword Puzzles: More Than Just Squares and Letters
Who would have thought that filling in squares on a grid could have such extensive benefits? Crossword puzzles offer far more than just a fun way to pass the time; they’re a bona fide mental gym for your vocabulary, analytical skills, and problem-solving abilities. Every clue is a mini-riddle waiting to be solved, and each answer you fill in contributes to the larger puzzle. Plus, completing a particularly tough crossword puzzle can leave you with an incredibly satisfying sense of achievement.
Why It Works
Crossword puzzles are a holistic mental workout that engages multiple cognitive functions. They require a robust vocabulary, deductive reasoning skills, an ability to see patterns, and sometimes even a bit of general knowledge or trivia. This cocktail of cognitive engagement helps keep your brain in tip-top shape and can aid in delaying cognitive aging.
The Mental Exercise Involved
When you tackle a crossword puzzle, you’re not just recalling words; you’re actively problem-solving. You need to read clues, interpret their possible meanings, think of potential answers, and then see how those answers fit with the other words you’ve already placed. This multi-step, multi-disciplinary approach offers a comprehensive workout for your brain that goes beyond mere recall or rote memorization.
The Emotional Rewards
There’s also an emotional benefit to solving crossword puzzles. The incremental nature of the challenge—each clue solved, each square filled in—provides continual positive reinforcement. When you complete a difficult puzzle, the sense of accomplishment can boost your mood and even your self-esteem, making it a worthwhile emotional investment as well.
Make It a Social Activity
While crosswords can be a solo activity, they don’t have to be. You can collaborate with family or friends to solve more challenging puzzles, making it a fun social activity that improves everyone’s mental sharpness.
Resources
Crossword puzzles are readily available in many forms, from traditional newspapers or puzzle books to specialized apps like the New York Times Crossword (be sure to check other great games offered by the New York Times too!) or Crosswords With Friends. Choose your difficulty level and dive in!
Video Games: Not Just Child’s Play
Forget the stereotype that video games are just for kids or for folks looking to veg out. These digital arenas offer stimulating exercises for various aspects of your brain. Whether you’re diving into strategy games that require multi-level planning or action-packed games that push your reflexes to the limit, there’s something for everyone.
Plus, games with intricate storylines can enhance your empathy and moral reasoning abilities. Moderation is crucial with these types of games. Let’s be real—a 12-hour gaming session probably isn’t the best idea, but in balanced doses, video games can be a vital tool for mental strength.
Why It Works
Video games offer a rich array of cognitive exercises. Strategy games, for instance, demand foresight, planning, and problem-solving. These games can help improve executive functions like organizing and multitasking. Action games, on the other hand, challenge your reflexes and hand-eye coordination, offering a different kind of mental workout.
The Emotional Rewards
Let’s not forget the emotional and psychological benefits of playing video games. Successfully executing a difficult mission or solving a complex puzzle in a game can offer a sense of achievement similar to that of conquering a challenging real-world task. These small victories can boost your self-esteem and even alleviate symptoms of stress and anxiety, offering emotional well-being alongside cognitive gains.
Make It Social
Many video games are designed to be social experiences, providing another layer of benefit. Engaging in multi-player games allows for teamwork, social interaction, and even the opportunity to build leadership skills. And let’s be honest: sharing a gaming victory with friends can be doubly satisfying.
Get Started
Whether you’re a console aficionado or a mobile game enthusiast, there’s a game out there to suit your needs. Platforms like Steam offer a wide variety of choices, as do console-specific stores for PlayStation, Xbox, and Nintendo. Apps like Twitch can also provide insights into different types of games you might enjoy.
So go ahead and pick up a controller. With video games, you’re not just playing around; you’re actively participating in a varied mental workout that can improve several aspects of your cognitive function.
Jigsaw Puzzles: More Than Just a Pastime
Forget the notion that jigsaw puzzles are just for rainy days or elementary school classrooms. These seemingly simple activities offer a rigorous mental workout, engaging multiple cognitive functions at once. When you’re sifting through a pile of pieces trying to find the right fit, you’re effectively honing your spatial awareness, memory, and problem-solving abilities. And while it might not get your heart rate up like a brisk walk would, jigsaw puzzles do wonders in getting the cognitive wheels turning.
Why It Works
At its core, a jigsaw puzzle is a spatial reasoning task. You’re required to judge shapes, sizes, and orientations, and fit them into a coherent whole. This engages your brain’s visual and spatial processing centers, and the constant trial-and-error process sharpens your problem-solving abilities.
The Mental Exercise Involved
While piecing together a jigsaw puzzle, you’re using memory, attention to detail, and logical reasoning. As you pick up a piece, you not only have to remember the overall picture but also scan the assembled sections to find where that piece belongs. This process keeps multiple parts of your brain engaged—particularly those responsible for memory and spatial recognition.
Emotional Rewards
Don’t underestimate the emotional benefits of puzzle-solving. Completing a particularly tricky jigsaw puzzle can bring a sense of accomplishment that comes with finishing a difficult task. It’s a fulfilling and often meditative experience that can relieve stress and increase mindfulness.
Social Dimension
Jigsaw puzzles can also be a social endeavor. Working on a challenging puzzle with family or friends can offer not just cognitive but also emotional benefits. It encourages teamwork, communication, and a shared sense of achievement once the puzzle is complete.
Get Started
Starting with jigsaw puzzles is easy. You can find a range of difficulties and themes both online and in stores. There are even digital versions available on platforms like JigZone, which offer a vast selection of online puzzles. The iPad app Astra Jigsaw contains several free puzzles plus a wide variety of puzzle packs to purchase. Whether you’re a newbie looking for a 300-piece puzzle or a veteran aiming for a 1,000+-piece challenge, there’s something for everyone.
Learn a New Language
While it may sound daunting, taking up a new language is like giving your brain a comprehensive workout. The intricacies of grammar, the nuances of pronunciation, and the subtleties of culture that come wrapped in every new word you learn—these elements do wonders for your cognitive muscles.
Learning a language challenges your memory, enhances your multitasking abilities, and improves your problem-solving skills. Plus, it makes you more aware and appreciative of other cultures, adding a delightful layer of empathy to your personality.
Why It Works
Did you know that bilingual or multilingual individuals are better at adapting to new environments and thinking outside the box? The mental juggling your brain has to perform to switch between languages hones your focus and cognitive flexibility. And you don’t need to aim for polyglot status. Even reaching a conversational level in one new language can offer substantial mental benefits.
Getting Started
Technology has made language learning more accessible than ever. Apps like Duolingo make learning a new language fun and interactive. You can start with just a few minutes a day and work your way up.
Babbel, another language learning platform, offers a more structured approach with a focus on helping you have a conversation in your new language.
And if you’re looking for something a bit more intensive, Rosetta Stone offers in-depth courses that delve into the nitty-gritty of language learning. There’s something for everyone, so choose the one that fits your style and pace.
Daily Habits for a Sharp Mind
Maintaining mental acuity is not a one-off event; it’s a lifestyle choice that you cultivate through daily habits. Let’s break down a few of them:
Sleep Well
Don’t underestimate the power of a good night’s sleep. A consistent seven- to nine-hour sleep cycle can do wonders for your cognitive performance. When you’re well-rested, your brain can process information better, make connections more efficiently, and even improve your mood. If you’re not already a bedtime routine enthusiast, now’s a great time to create one.
Manage Stress
High stress isn’t just an emotional burden; it’s a cognitive one, too. Chronic stress can have a detrimental effect on your mental energy and focus. The good news? You can counteract it through relaxation techniques like yoga, deep breathing, or even a simple walk in the park. Mindfulness is your friend here, and the ability to relax is a skill you can cultivate.
Healthy Diet
“Garbage in, garbage out” doesn’t just apply to data processing; it’s a life mantra. Foods rich in omega-3 fatty acids, antioxidants, and essential vitamins play a crucial role in enhancing your cognitive function. Incorporating foods like salmon, blueberries, and leafy greens into your diet can lead to improved mental performance and reduced cognitive decline as you age.
Physical Activity
We often think of exercise as a way to build 6-pack abs or shed some pounds, but its benefits extend way beyond aesthetics. Regular physical activity increases blood flow to your brain, helping to reduce your risk of neurodegenerative diseases like Alzheimer’s. Whether it’s jogging, swimming, or even just a brisk walk, physical exercise is a must for anyone looking to keep their mental faculties in top form.
To learn more about how you can create daily habits, be sure to check out, “8 Great Habits to Help You Boost Your Retirement Routine” and “3 Simple Steps to Become a Creature of Good Habits“
Staying mentally fit is a long-term commitment. Fortunately, there are countless ways to make it a fun part of your daily activities. From online platforms to challenging activities like learning an instrument, your mental fitness is only a decision away. And guess what? It can start on a rainy afternoon just like this one.
So go ahead and grab your calendar to block out some time to exercise your brain. Your future self—with an even sharper mind and improved quality of life—will thank you.