Many people over the age of 65 like the idea of training their brains, but how can you do this without feeling exhausted? What’s fun to do?
That’s what we explore in this guide. We take a look at all of the ways you can train your brain and improve your cognitive performance without it feeling like a chore. Here are some of your options.
Table of Contents
Go for a walk
Perhaps the simplest thing you can do to boost your brain power is go for a long walk. When you’re walking absentmindedly, it actually gives your brain the opportunity it needs to reflect and consolidate what it’s learned and its memories. Walking has been shown to boost neuron growth and protect against cognitive decline, especially in people over the age of 65. You don’t have to do much walking to get the benefits anyway. Just 20 to 30 minutes a day is often enough to stimulate the effects that you want.
Solve puzzles in relaxed sessions
When it comes to solving puzzles, you don’t need to stress yourself out. You’re allowed to take it easy. If you try to solve puzzles under high pressure, it can actually sometimes be counterproductive because it leads to the production of excessive cortisol. Also, try to avoid marathon sessions. Solving puzzles for just 10 to 15 minutes at a time, like a crossword, can have substantial benefits.
There are plenty of puzzles to enjoy, so just pick something that suits your style and mood. Find slots in your day when you can attack puzzles and improve your skills.
Read for pleasure
You also want to read for pleasure. You could enjoy newspapers, books, or magazines.
What’s great about reading is that it builds your knowledge while engaging your language centres at the same time. You’re much more likely to feel connected to other people in conversation if you read a lot because you’ll be able to call upon more language structures and vocabulary.
If you decide that you want to read, do it at your own pace. Don’t feel like you need to rush or grind through it. It’s not self-improvement.
Play games
Another thing you might want to do is play games with other people. Enjoying time and company in social interaction with others is a great way to boost long-term cognitive health, especially because of the social element.
There are plenty of games that you can play together, including:
- Card games
- Board games
- Games that don’t require any props at all, like charades
Once you get into the habit of playing these games, you should notice that your cognitive performance improves, you’re able to think more strategically and long-term.
Remain socially connected
You don’t even have to play games with your friends. Simply spending time with them and remaining socially connected is a great way to boost your cognitive performance over the age of 65. Something as simple as group activity or a phone call can have a profound effect and stimulate brain pathways related to memory and isolation. Even a brief chat with somebody can have a profound effect, especially if you do it consistently.
Try to get out 2-3 times a week for different activities. For example, on Monday she can go and play sports, and on Friday she could go out for dinner. It’s really up to you.
Listen to podcasts
If you’re not socializing, it’s nice to sometimes listen to podcasts. Audio content can be highly stimulating for multiple brain areas and improve your mood at the same time. Plus, if you’re learning about something you enjoy or want to know about, you’re much more likely to retain information.
Doing tasks while listening to a podcast is a good idea. For example, you could cook or do the dishes or clean your room while learning about how to improve your cognitive function as you get older.
Support your brain with proper food
As any gamer will tell you, nutrition is essential for long-term success and reaction times. Many gamers age out of the market after their 20s because they’ve been living off energy drinks and processed food. But you can continue to perform at a high level if you’re consuming more Mediterranean-style meals with plenty of fish, vegetables, fruits, nuts, and olive oil. These compounds together have been shown to protect the brain, especially in people over the age of 60.
Learn something new
Learning something new is also a good idea to keep your brain sharp after the age of 65. What you learn is up to you. You could learn a new video game or how to play cards properly if you’ve never done it before. You could also get into classic learning areas like cooking, music, or learning a language. Just make sure that when you engage in these activities, they’re not overwhelming you in terms of effort.
Practice breathing exercises
Another thing you could do to improve your cognitive function is practice breathing exercises. Research shows that just 5 to 10 minutes of deep breathing every day can reduce stress and harm cognition and improve cognition. Many people find that they’re able to focus more after a deep breathing session.
If you haven’t done deep breathing before, it’s a good idea to use an app. These can guide you through the process and tell you how to make the most of it. Apps remind you when to breathe in, how long to hold your breath, and then when to breathe out. You should find that after just a few minutes, your sympathetic nervous system shuts down and your Rest and Digest mode activates.
In summary, maintaining your cognitive health after the age of 65 is all about challenging your brain frequently. However, you don’t need to view it as a grind. Even simple daily tasks that challenge your mind can have a profound impact over the long run. The real skill is to do something consistently. If you can keep it out for a few months, you’ll notice the results.