Cognitive Exercises to Reduce Alzheimer’s Risk and Boost Brain Health
Tips to improve your day-to-day memory, problem-solving, and mental agility.
As we age, it’s not just our muscles that need exercise, our brains do too! Regular cognitive exercise is one of the best ways to reduce your risk of Alzheimer’s and dementia while improving your day-to-day memory, problem-solving, and mental agility.
In honour of my grandmother (Baba), who would have turned 96 tomorrow, I want to write about what you can do to reduce your risk of Alzheimer’s and boost brain health in general. Baba passed away from Alzheimer’s, and it was her journey that inspired me to work with older adults and deepened my empathy for seniors.
Why Mental Exercise is So Important
Studies show that those who engage in mentally stimulating activities such as reading, doing puzzles, or learning new things have a significantly lower risk of developing Alzheimer’s disease and other forms of dementia. In fact, older adults who stay mentally active can have a 50% lower risk of cognitive decline compared to those who don't, even if they are at genetic risk [1].
The benefits have been observed even in people already experiencing mild memory issues. For instance, Canadian researchers found that older adults with mild cognitive impairment (MCI) who underwent a cognitive training program had smaller declines in memory over five years and maintained their overall cognitive scores, whereas similar adults without training declined significantly more [2].
The great thing is, mental activity helps more than just preventing dementia, it improves your daily brain function too! People who keep their brains active tend to perform better on cognitive tasks and enjoy a better quality of life. Exercise your brain regularly, and you’ll feel more confident and mentally sharp, no matter your age.
How Cognitive Exercises Work
Think of your brain like a muscle: the more you use it, the stronger it gets. The more we challenge ourselves mentally, the more neural connections our brain makes, which makes it more adaptable. This is called neuroplasticity, and it’s a powerful way to keep your brain healthy as you age. The more connections your brain has, the easier it can compensate if some areas of your brain start to deteriorate due to aging or disease.
Cognitive exercises like learning a new skill or doing brain games also increase brain chemicals and blood flow. This can help you focus better, think faster, and improve memory [3].
In simpler terms, a lifetime of mental exercise gives your brain a buffer so that even if amyloid plaques (the physical plaques in the brain associated with Alzheimer’s) or other changes accumulate, a strong brain can compensate and delay memory loss.
Easy Cognitive Exercises You Can Do
Now that you know why mental exercises are important, here are some simple, effective activities you can incorporate into your daily routine:
1. Puzzles and Games
Why: Crossword puzzles, Sudoku, card games, or strategy games like chess or bridge provide complex mental stimulation. Studies show that these activities help improve memory and cognitive performance.
Tip: Do a puzzle while having your morning coffee, or challenge yourself with a new game each week.
Brain Game Resources: AARP Brain Games, New York Times Daily Crossword, Elevate (phone app), Lumosity
2. Lifelong Learning
Why: Learning new things like a language, a musical instrument, or a new skill helps build cognitive reserve and strengthens the brain’s ability to adapt. Being bilingual, for example, can delay dementia by 4-5 years compared to those who speak only one language [4].
Tip: Enroll in an online class or pick up a new hobby that excites you. Learning new things keeps your brain growing.
3. Memory Strategies
Why: Memory training exercises can help slow down cognitive decline, especially for those experiencing mild cognitive impairment. Techniques like associating names with faces or creating mental maps can significantly improve recall.
Tip: Practice remembering lists, directions, or names. Try visualizing a place or a situation and recall it in detail to challenge your memory.
4. Social Interaction
Why: Social engagement is just as important as cognitive exercises. Studies show that regular socializing and discussions improve memory, language skills, and cognitive function. Seniors who stay socially active by conversing, storytelling, or even mentoring others tend to preserve cognitive functions longer. Being part of a community reduces stress, which also helps preserve brain function.
Tip: Join a book club, take a group class, play a strategy game, attend social gatherings, or volunteer to stay active both mentally and socially.
5. Physical Exercise and Brain Training Combo
Why: Combining physical exercise with cognitive tasks has been shown to improve both memory and executive function. Aerobic exercises, such as walking or dancing, can also boost your brain’s processing speed.
Tip: Take a walk while mentally working on a puzzle or riddle, go to a line dancing class, or play a game like doubles tennis, which requires both movement and strategy.
Additional Tips for Brain Health
Mix It Up: Keep your brain active by rotating between different cognitive activities to challenge different brain regions. The more variety, the more brain benefit.
Increase Difficulty Over Time: Just like exercise, your brain needs increasing challenges. If a puzzle becomes too easy, try a more difficult one or learn something new to keep your brain engaged.
Stay Consistent: Aim for at least 30 minutes of brain-stimulating activity per day. The more consistent you are, the stronger your brain becomes.
Conclusion: Start Exercising Your Brain Today
Maintaining mental health as you age is not just about preventing cognitive decline, it’s about enhancing your quality of life. Staying sharp, engaged, and independent will make all aspects of your life easier. Whether you take up a new hobby, challenge yourself with puzzles, or learn something new, it’s never too late to start building that cognitive reserve and keeping your mind in tip-top shape.
Remember: a healthy, active brain is a cornerstone of healthy aging. Keep challenging your mind and reap the benefits of better memory, clearer thinking, and the joy of lifelong learning. The steps are small, but the rewards are long-lasting.
Actionable Steps:
Start with 10 minutes of mental activity each day. Pick one of the activities mentioned above to integrate into your daily routine.
Find a social group or activity that combines mental and social engagement.
Set a goal to learn something new each month, whether it's a new skill or a new subject.
Challenge yourself to higher levels of difficulty in activities like puzzles, memory games, or learning.
By following these steps, you're investing in your future cognitive health. Take the first step today – your brain will thank you for it tomorrow!
Sources:
Lancet Commission on Dementia Prevention. “Dementia prevention, intervention, and care: 2020 report of the Lancet Commission.” Lancet. 2020. Link
PubMed. “Five-year effects of cognitive training in individuals with mild cognitive impairment”. Alzheimers Dement (Amst). 2024 .Link
Mayo Clinic. “Neuroplasticity: How Your Brain Adapts to Change.” Mayo Clinic. Link
Bilingualism and Dementia Risk. “Bilingualism delays dementia onset: A study on bilingual individuals in Canada.” Springer Link. 2021. Link
The ACTIVE Study. “Ten-Year Impact of Cognitive Training on Memory in Older Adults.” JAMA. 2022. Link
PubMed. “The aging mind: neuroplasticity in response to cognitive training.” Dialogues in clinical neuroscience vol. 15,1 (2013) Link