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Last Updated on February 11, 2020

8 Brain Exercises for Mental Strength and a Smarter Brain

8 Brain Exercises for Mental Strength and a Smarter Brain

Everyone says that we need to strive for a healthy body. These people are the people who say we should be going to the gym, exercise daily, and eat the right kind of food.

And while that advice is helpful, I feel a lot of people forget about another important part of ourselves: our brain.

Think about it.

When was the last time that you read a book?

Most are likely guilty of not having read a book in years. From 2004 to 2018, the number of people in America leisurely reading has dropped by 30%.[1]

We place so much priority on our bodies, and yet most of us don’t prioritize brain exercises or brain care. Why is that?

Fortunately, with brain exercises, we can reverse a lot of the damage that’s been done. Thanks to massive developments in neuroscience, we understand when our brain is at peak performance and what we can do to maintain it or bring it back to those levels.

Do Brain Exercises Really Work?

The short answer is yes.

First, there is all of Sherry Willis’ work. From her efforts, participants were able to do varying degrees of difficult tasks. Not only that but they were able to do so in an efficient manner than before.

There was also an extensive study that looked at the long-term effects of brain exercises on older individuals. The study provided brain exercises to 2,832 individuals aged 65 and up.[2]

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Over a 10 year period, participants were given training in processing speed, memory, and reasoning. Another smaller controlled group received no such training.

After that 10 year period, the researchers came back after 5 years to see results. While the training did help the older individuals during the 10 years of brain exercises, those benefits were gone after 5 years.

After 10 years of having the brain training, there were no signs of brain improvements.

What this study uncovers is that not only does the training work, but also it’s important to practice this regularly. Similar to our health, if we don’t train our bodies, it’ll deteriorate similar to our brain if we don’t exercise it.

Which Brain Exercises Are the Best?

According to research done in 1999, our brain reaches peak performance between age 16 and 25.[3] After that, our cognitive functioning – our ability to mentally process and carry out tasks – declines naturally. This doesn’t mean that we will be mentally incapable of working after a certain period of time though. Rather, our ability to change, process certain tasks, and introduce new processes will be tougher.

Understanding this is important since brain exercises are designed to keep the brain functional all around.[4] Examples are being able to do daily tasks, retaining memories, and keeping focus. This might not be a big issue right now but, it becomes more pressing when you get older and there are threats of dementia, amnesia, and Alzheimers — mental issues that could be stopped through regular exercise of our brains.

The question is, what sort of exercises are best for us?

Simple: personalized brain exercises.

Many people have tried all kinds of tactics to exercise their brains. And while there is research to support a variety of these claims, there’s more scientific support behind this particular form of training.

The strategy has been proven by Dr. Sherry Willis, a professor at the University of Texas. Through her research, she proved participants became more efficient at performing typical tasks at varying levels of complexity.[5]

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Participants were able to write shopping lists to being able to operate technical equipment with ease.

The big question now is where can you find these sorts of programs?

Since this research emerged, many businesses have been formed to help in this area. Training can be as simple as playing Sudoku to having full-fledged programs given out by various apps.[6]

8 Brain Exercises to Strengthen Your Brain

While having a personalized brain training course is great, not everyone is mentally prepared for them. Instead, people may find it better to strengthen their brains in other ways.

While these methods lack built-in long-term challenges or personalization, those can be mitigated. That is, if you want to start taking care of your brain as much as you want to look after the rest of your body.

1. Exercise

Studies from 2006 show that exercise has tremendous benefits on our brain. Specifically, exercising can protect our brain from shrinkage as it ages.[7]

While exercise may not be the most engaging or challenging brain exercise, this is one way to get the best of both worlds. Not only that, but you can add a layer of challenge by doing different exercises.

This helps because it teaches our brain to fire off new signals to our brain. This increases our brains plasticity – the ability to change and think differently. Thus doing new exercises will strengthen our brains.

2. Drawing Maps

A lot of us remember the streets we grew up like the back of our hands. We can navigate it with ease with no challenge.

But have you ever drawn it out before?

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One good challenge is to draw out the streets and what your neighbourhood looked like. Try to recall iconic landmarks and place them on the map as well.

Once you’re done with the map, find a real map and compare it with the one you drew. More often than not, you probably missed a few spots here and there. This happens because our brain doesn’t store that specific information for very long. Once we know where we want to go, our brain typically signals us to go a familiar route. We subconsciously comply and think nothing else of it.

Regardless, drawing a map can help us strengthen our brain and is a step above physical exercise since this demands more brainpower. I’d also encourage you to challenge yourself further and draw larger scale maps. Why not draw a map of the United State and write in all the state’s locations and capitals? Why not do the same with Canada?

3. Learning Something New

Barring personalized training, the best form of brain exercise stems from doing something different. Starting something new requires a lot of mental capacity.

Not only are you learning to do something new, but you also need to keep yourself motivated to continue doing it. Because of this, learning something new will keep us on our toes.

What’s also nice is that the activities don’t need to be really challenging. For example, one study had two groups and was asked to do different activities.[8] One group was asked to learn new skills like quilting or digital photography. The other was asked to watch movies or listen to the radio.

The study found that those quilting or doing digital photography had a better memory than those who had more leisure activities. They proved this by giving the individuals memory tests.

4. Socialize

When we get older, we tend to have a smaller circle of friends and thus, talk less and less. What’s saddening is the lack of social activity negatively impacts our mental health.

We’re obviously social creatures, so it should come to no surprise that being socially active is one way to exercise our brain. It also is one way of fighting back dementia and Alzheimer’s.[9]

Even if you are an introvert, seeking social interactions clearly has short-term and long-term benefits. Some ideas to be socially active is by joining clubs, going for daily walks with people, volunteering in your community, or staying in contact with your family or past friends.

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5. Doing a Jigsaw Puzzle

Big or small, research shows that this exercise recruits multiple cognitive abilities.[10]

6. Playing Card Games

Similarly, card games both online and offline can prove useful for your brain. One study in 2015 found that card games activate various parts of the brain.[11] Games included poker, crazy eights, solitaire, bridge, and gin rummy.

7. Learning a New Language

I mentioned earlier that learning something new is good but, it doesn’t always have to be a physical skill. Learning a new language activates many regions of our brain while also boosting cognition.[12]

8. Taking a New Route to a Familiar Destination

That or simply go down a different road. This doesn’t apply to driving or travelling but to any sort of problem that you deal with in life. By pushing yourself to think of other alternatives, your brain receives a number of benefits from making a simple change as these taxi drivers discovered.

Bottom Line

A lot of the reasons to consider brain exercises in our lives is similar to our health. As you can probably tell, these exercises do not take very long. They can be easily integrated into our daily lives.

Furthermore, brain exercises improve our focus, memory, and ability to complete daily activities. To stop doing brain exercises is to remove all of those benefits that can help us significantly as we get older.

So if you can’t get personalized brain training, consider the strategies I mentioned above. You’d be surprised how easy and how quickly you’ll notice changes in your life from this.

More to Sharpen Your Brain

Featured photo credit: Micael Sáez via unsplash.com

Reference

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Leon Ho

Founder & CEO of Lifehack

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Last Updated on September 18, 2020

How to Improve Memory: 7 Natural (and Highly Effective) Ways

How to Improve Memory: 7 Natural (and Highly Effective) Ways

Memory plays an integral role in our lives, both in the short and long term. If you’re wondering how to improve memory, I’m here to tell you that there are natural and effective ways to do so.

Despite what you might think, improving your ability to recall information is certainly possible. You just need to know the right ways to do it.

Let’s dive straight into the first of seven easy ways to improve memory efficiently and reduce the risk of memory loss.

1. Meditate

We live in a world of non-stop, 24/7 information. It’s like a waterfall that’s endlessly pouring news, data, facts, and figures into our conscious minds.

Unfortunately, our brains are not designed to absorb this tremendous amount of information. It’s no wonder, then, that most people struggle to remember information and recall things.

Even if you believe you have a good memory and are comfortable with multi-tasking, you’ll also be aware that there’s only so much information your brain can process at one time. Research suggests that the more information and distractions you receive, the harder it is for you to transfer information to your long-term memory[1].

Fortunately, meditation can help.

Even if you just meditate for 10 minutes per day, you’ll boost your ability to focus, which, in turn, will make it easier for you to remember important facts.

While any amount of meditation will do something to help your memory, one study pointed out that “8 but not 4 weeks of brief, daily meditation decreased negative mood state and enhanced attention, working memory, and recognition memory as well as decreased state anxiety scores”[2].

Therefore, if you’re looking for the most benefits, try sticking with a meditation practice for at least 8 weeks.

However, meditation doesn’t just have to be closing your eyes and sitting in a lotus position. Some people prefer to simply take a short walk in nature. This clears and calms their mind, and still provides the all-important boost to their focus.

2. Get Plenty of Sleep

If you’re sleep deprived or have not been sleeping well, then it’s likely that you’re not able to remember well either. This is because sleep and memory are intimately connected.

If you have a busy life and regularly find yourself not getting enough sleep, then this will negatively impact your cognitive abilities, including your memory.

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If you want to learn how to improve memory, how much sleep should you be getting?

Well, according to the National Sleep Foundation[3], you need a minimum of seven to nine hours of sleep per night. If you get this amount of sleep regularly, then within just a few days, you’ll see a tangible improvement to your ability to remember and recall things[4].

If you want to improve memory, get plenty of sleep.

    Maintaining a proper sleep cycle is not always easy (especially when the latest Netflix series has just been released!), but if you care about improving your long and short term memory, then it’s critical that you try to get at least the recommended amount of sleep every night.

    Try these three things to naturally improve your sleep cycle:

    • Have a fixed bedtime (preferably before 10pm)
    • Don’t eat too late
    • Make sure your bedroom is as dark as possible

    Sleeping is a precious activity. It regenerates your body, clears your mind, and helps with the storing and retrieval of information.

    However, don’t sleep just yet, as I want to tell you about another great way to increase memory.

    3. Challenge Your Brain

    When was the last time you challenged your brain?

    I don’t mean challenged in the sense of overeating or under-sleeping. I’m referring to stretching your mental capabilities through things like crossword puzzles, Sudoku, and memory games.

    To expand your memory bank, and to make your recall razor-sharp, you need to continually challenge your brain.

    Feedback from Lifehack readers such as yourself has suggested that brain training apps are a super-effective way of doing this. Used regularly, these apps can enhance your focus, attention span, problem-solving ability, and memory.

    There are hundreds of these apps available (most of them for free), but I recommend starting out with one of the big three:

    • Peak (Android/iOS, free, 10 million+ downloads)
    • Lumosity (Android/iOS, free, 10 million+ downloads)
    • Elevate (Android/iOS, free, 5 million+ downloads)

    If you normally spend a chunk of your week playing computer games, then instead of shooting and killing your enemies, why not let some of them live while you put your attention into boosting your brain power!

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    Challenging your brain will strengthen your neural pathways and enhance your mental abilities. But don’t just take my word for it; try one of the apps above and see the positive benefits for yourself.

    4. Take More Breaks

    When I think back to my days as a budding entrepreneur, I distinctly remember working all the hours under the sun—and many under the moon, too!

    At that time, I believed that breaks were for the weak, and to become wealthy and successful, I needed to shed blood, sweat, and tears.

    However, if you want to know how to improve memory, taking regular breaks is the best way to keep yourself productive, creative, and alive to opportunities. It’s also the best way to learn new information.

    Typically, when studying lots of new information, most people will spend hours reading it in an attempt to learn and remember the content as quickly as possible. Unfortunately, they’ve overlooked something.

    One 2011 study from the University of Illinois concluded that “the brain is built to detect and respond to change…and prolonged attention to a single task actually hinders performance”[5].

    This is based on something called the “vigilance decrement.” This can be applied to many things. For example, we often don’t notice the feeling of clothing touch our bodies because our brain becomes accustomed to the sensation. However, if you change clothes, you’ll likely notice the difference in texture and temperature for a few minutes.

    When you take a break from memorizing information, it refocuses your attention and energy, leading to increased focus overall.

    It’s similar to physical exercise. You wouldn’t attempt to train vigorously for four hours in a row. Instead, you’d take regular breaks to give your lungs, heart, and muscles adequate time to recover. Failing to do this will result in muscle cramps and overexertion.

    Basically, make sure you take regular breaks when learning new information. I recommend at least a 10-minute break every hour. (You may also want to take a look at the Pomodoro Method.)

    5. Learn a New Skill

    I love this quote, as it’s 100% true but frequently overlooked:

    “Learning never exhausts the mind.” -Leonardo da Vinci

    From my experience of helping to develop the careers of dozens of Lifehack employees, I can definitively say that participating in meaningful and purposeful activities stimulates the mind. It also reduces stress and enhances health and well-being.

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    Let me give you an example of this:

    Imagine you work for a global financial institution in one of their call centers. You take over 100 calls a day, many of them complaints. When you started the job a few months back, you were excited to be in full-time employment and working for a household name.

    Unfortunately, your initial enthusiasm quickly turned into frustration.

    The endless complaint calls began to take their toll on you. And the supervisors irritated you too, as they were far too interested in micro-managing you rather than letting you work in your own way.

    Now, in the story above, the ending could be that you put up with a job you didn’t like and led a dull and frustrated working life for years and years. However, an alternative ending is this: you channeled your dissatisfaction into learning a new skill (computer coding).

    It took you a year or two to get up to speed, but it allowed you to successfully upgrade your career, and the ongoing learning made the call center job much more bearable.

    Clearly, learning new skills gives you impetus, focus, and something to aim for. Your brain loves to learn, and you should tap into this by always seeking out new information. When learning becomes a habit, you’ll find your ability to remember and recall things effortlessly becomes a habit, too.

    If you want to know how to learn something new every day, check out this article.

    6. Start Working out

    If you’re not already working out regularly, then here’s another reason to do so:

    Exercising for 20-30 minutes three times a week will improve your long-term memory[6].

    Regular physical activities increase blood flow in your body and supplies the brain with extra oxygen and nutrients. A well-nourished brain is a well-functioning brain!

    Even if you don’t have much time, research has shown that a daily burst of 60 seconds of high-intensity exercise offered many of the benefits of the longer exercise routines[7].

    Interested in getting started?

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    Here are five different ways that will help you work out:

    • Join a gym
    • Join a sports team
    • Buy a bike
    • Take up hiking
    • Dance to your favorite music

    7. Eat Healthier Foods

    I’m sure you’ve heard the expression: “You are what you eat.”

    This applies to your brain, too.

    The food that you eat helps determine your brain’s capacity to store and recall information. A poor diet (think junk food + soda!) harms not just your physical health, but your mental health, as well.

    Fortunately, there are several foods that are especially good for your brain and your memory. These include: blueberries, celery, and dark chocolate. But any fruits, vegetables, or foods high in antioxidants will have a positive effect on your brain and memory. Here’re some ideas: 15 Brain Foods That Will Super Boost Your Brain Power

    Conversely, highly-processed foods and those loaded with sugar will have a negative impact on your memory. This is due to them providing insufficient nutrients for your brain, leading you to easily suffer from mental fatigue.

    If you want to improve your mental health, eat and drink an abundance of these for brain health:

    • Turmeric – Helps new brain cells grown
    • Broccoli – Protects the brain against damage
    • Nuts – Improves memory
    • Green tea – Enhances brain performance, memory and focus[8]
    • Fish oilFish oil supplements can increase your brain power

    Here’re more brain food options that improve memory!

    Also, remember that your brain is about 75% water, so dehydration can have a huge effect on the way your brain functions. Stay hydrated if you really want to improve memory!

    Final Thoughts

    I sincerely hope these seven memory boosting ways that I’ve covered in this article will be helpful for you.

    You don’t need to implement them all, but you can try out the ones that appeal to you.

    But, if you’re serious about dramatically improving your memory and avoiding cognitive decline, then make a start right now on adopting one or more of the ways I’ve suggested.

    More on How to Improve Memory

    Featured photo credit: Eric Ward via unsplash.com

    Reference

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