Just as exercise improves the strength, endurance and flexibility of the of the body, both physical and mental stimulation can improve the functions of the brain. These include cognitive skills such as memory, recall ability, concentration, focus, visual perception, reflex speed and problem-solving skills. According to The Franklin Institute, most age-related loss of memory and motor skills are due to inactivity and lack of mental exercise. These recommended exercises help to build cognitive functions by forming new nerve connections and networks.
Toe Wiggling
The Franklin Institute states that this simple exercise can stimulate your brain and improve motor control. Before getting out of bed in the morning, slowly begin to move your toes. Continue for a few minutes, moving all your toes and then just the two big toes. This exercise helps to make the brain more alert and energized for better walking and hand-eye coordination.
Walking
A study published in 2004 by the "Journal of the American Medical Association" showed that long-term regular physical activity such as walking helped boost cognitive function in the elderly. This included improved verbal memory, recall fluency and attention. Walking and exercise helps to increase blood flow to the brain, bathing it in more oxygen and nutrients for healthier nerves and supporting tissues. It also does not exert the body as much as more strenuous physical workouts, which use more energy, oxygen and glucose.
Visual Memory
This visual memory exercise from the "Washington Post" provides mental stimulation to improve memory, attention to detail, concentration, and recall speed and ability. Have a friend show you five to 10 different objects and look at each one for 10 to 15 seconds each. Then have your friend place them in different locations around the room. Wait a few minutes, then leave the room and write down, in detail, a visual description of each object and exactly where in the room it is placed. This exercise should be time and completed in five to 10 minutes.
Create New Nerve Pathways
Neuroplasticity is the ability of the brain to adapt itself and learn new behaviors, information and skills. According to the Canadian Institute of Neuroscience, the brain can learn new things and improve memory without reaching a threshold. Children are able to learn new languages and skills faster than adults in most cases, because their brains are still creating new pathways. Adults can also create new networks in the brain by challenging themselves with new things to learn. Keep rewiring your brain by learning and adapting to new things. Simple exercises include getting dressed with your eyes closed, and using your non-dominant hand to do everyday tasks such as eating or using a computer mouse. Mental exercises to stimulate new nerve connections include learning new vocabulary words or words in a new language, and reciting the alphabet backwards until you can do it as fast as reciting it forwards.
References
- "Journal of the American Medical Association": Physical Activity, Including Walking, and Cognitive Function in Older Women
- The Franklin Institute: The Franklin Institute: Brain Exercises
- "Washington Post": Testing Your Mind, Strengthening Your Memory
- Canadian Institute of Neurosciences (McGill University): Memory and Learning
