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Looking for methods and strategies to improve your brain-related abilities and increase your fluid and crystallized intelligence? Fortunately, cognitive training can help. There are different methods or exercises out there that can have positive impacts on your brain function. These include learning new skills, playing memory games, practicing crosswords, etc. Learn the details below now!
Cognitive training, also known as brain training, refers to a series of regular mental exercises and activities that help maintain and even improve specific cognitive abilities, such as memory, attention, problem-solving, reasoning, and cognitive flexibility.
These exercises can be delivered through, as you can guess, various forms or methods, including playing brain games, physical exercise, socializing, participating in a creative pursuit, and more.
The goal of cognitive training is to enhance mental abilities, sharpen the mind, and promote overall brain health. It can also help people retain their mental abilities when they age as well.
Training methods for cognitive improvement can take various forms. One common approach involves physical exercise, which enhances cardiovascular health and supports better memory function, effectively keeping the brain active and healthy.
Another common method is playing games; this activity can help boost short-term memory, information processing speed, and decision-making skills. Engaging in cognitive tasks or creative activities and learning new things can also be beneficial.
Cognitive training can also be categorized based on its goals, targeting improving specific cognitive functions. Some methods focus on improving memory skills, while others are designed to enhance reasoning abilities, information processing, and attention.
As stated, the main focus of cognitive training activities is to enhance mental skills like learning, reasoning, and problem-solving. Some brain training exercises are designed to improve memory and the ability to focus and pay attention. Without a doubt, these skills and abilities are highly useful in everyday life.
For instance, better attention can help you concentrate during a class lecture or complete tasks without getting distracted. As an employee, being able to better stay focused can enable you to complete reports and handle other responsibilities efficiently, even in a busy environment. Also, improved memory can aid in learning new information efficiently or remembering the names of people you meet.
Other potential benefits of brain training may involve stronger problem-solving skills, a delay in cognitive decline in older adults, boosted confidence, and more. For those looking to boost their IQ score, engaging in appropriate cognitive training activities may also help.
However, in terms of how effective cognitive training is, it’s worth noting that researchers are not 100% sure. In fact, while training may enhance skills on some tasks, it's unclear whether and to what extent these improvements transfer to everyday life.
We'll delve deeper into the effectiveness of cognitive training methods later in this post, so keep reading to learn more.
Playing sudoku is one of common cognitive training activities for enhanced mental abilities
9 Brain Exercises to Boost Cognition and Improve Memory
There is a broad range of activities and cognitive training exercises that may help enhance and maintain mental abilities. Below are 9 options that you might want to take into consideration. Note that they’re in no particular order.
Engaging in regular exercise or physical activity benefits the mind and the body.
In a 2023 review and meta-analysis, it was revealed that exercise could enhance cognitive function in older adults. Moderate-intensity aerobic activities and resistance exercises, when practiced consistently, may also be particularly useful.
Additionally, activities like dancing and certain sports are beneficial to improve brain function.
Sudoku and other number puzzles can be an engaging and effective way to challenge the brain. Engaging in this kind of cognitive training activity is not just like a mental workout but may also help boost cognitive function in some people.
A 2019 study involving adults aged 50 to 93 revealed that individuals frequently engaged in number puzzles tended to have stronger cognitive function.
These engaging games can be a fun way to challenge your memory as well as your ability to remember and recall patterns. They are a simple method to activate parts of the brain involved in recognizing and recalling patterns. Notably, brain training games can also help enhance cognitive performance in older people.
Picking up a second language can enhance focus and mental flexibility. According to a 2019 review, bilingualism (the ability to speak 02 different languages) boosts and strengthens the connectivity between different brain areas. The researchers also suggest that this strengthened connectivity may help delay the onset of Alzheimer's disease and other types of dementia.
Acquiring new skills can be beneficial in different ways. It helps engage the brain, keep the brain active, and may contribute to improved brain function.
Learning a musical instrument is also a good option to exercise areas of the brain responsible for coordination. A 2022 study suggests that playing an instrument may reduce the risk of dementia in older adults.
Knitting, playing an instrument, or taking other new hobbies engage the brain and exercise it in new ways. Pursuing your hobbies may support healthy aging and enhance mental well-being.
It’s worth noting that hobbies and skills that require dexterity or coordination, like knitting, drawing, embroidery, painting, or dancing, can help engage and activate motor skills.
Spending time with friends can be a mentally engaging way to relax and may contribute to preserving cognitive function. Individuals with more frequent social contact tended to be less likely to experience dementia and cognitive decline, a 2019 study about “Association of social contact with dementia and cognition” stated.
Playing games, engaging in discussions, or participating in social sports are among the social activities that are likely to help stimulate the brain.
This can be a great way to broaden your knowledge while keeping the brain active. Diving into books or articles on different topics is a straightforward method to build vocabulary and acquire more knowledge and information.
While reading books or watching TV programs, you can note unfamiliar words or phrases. You can then use a dictionary to learn their meanings and practice incorporating the new words into sentences.
Although sleep isn't an active exercise, it is vital for both brain and body health. Sleep deprivation or lack of sleep can negatively affect reaction times and mental well-being.
On the other hand, sleep offers benefits such as improving memory recall, reducing mental fatigue, and regulating metabolism. So, ensuring adequate sleep each night is essential for maintaining a healthy brain.
In addition to these activities, others, such as listening to music, practicing meditation, etc., can also help enhance and maintain brain function. If you want effective strategies to improve your cognitive skills, it’s recommended to seek help and guidance from qualified professionals or look for science-based training programs.
The effects of brain training have been studied for decades, yet there remains a surprising lack of agreement on its effectiveness in improving cognitive abilities. While some research suggests that certain brain training exercises can enhance specific mental skills, other studies have yielded different conclusions.
Among concerns about cognitive training’s effectiveness, whether the skills and improvements acquired during training exercises really transfer to daily life and their long-term impact has remained a big concern. Still, again, it’s a topic of debate; some research supports brain training’s transferability to daily life, while others do not.
Notably, a large-scale study found that mental training helped improve cognitive function in older adults, resulting in long-lasting improvements in real-life situations, like remembering to take their medications.
Additionally, another research study suggested that brain training games may enhance executive functions, processing speed, and working memory in younger adults.
Regarding the effects of brain training, the next question is why study results vary: some supported its positive effects while others have not. A few possible reasons might be:
To conclude, cognitive training may offer different potential benefits, from sharper memory to improved focus and problem-solving abilities, not only for older but also for younger adults. Whether you’re solving puzzles, learning a new skill, or engaging in mindfulness exercises, these methods help keep the brain active and enhance its flexibility and resilience; however, it’s not a good idea to expect miraculous improvements from this training. Currently, to what extent its effectiveness and improvements transfer to everyday life remains a question. Also, it may be more beneficial to focus on habits that support long-term brain health and fitness rather than simply concentrating on training a specific mental skill.