Experts suggest a group of exercises that keep the brain active, particularly as dementia cases rise globally.
Over 55 million people worldwide suffer from dementia, with almost 10 million new cases annually, according to a World Health Organization report.
The risk of dementia sharply increases with age, as one in every ten people over the age of 65 and about a third of people over the age of 85 suffer from it.
Given the absence of a cure to date, prevention and early awareness are more important than ever.
You don't need complex puzzles or expensive applications to reduce the risk of dementia.
When we think of exercises, we usually imagine treadmills, weights, or yoga mats.
But your brain needs exercise too, and neglecting it can lead to severe long-term consequences.
Dementia is not an inevitable part of aging, and although there's no guaranteed way to prevent it, research consistently shows that keeping the brain active significantly reduces the risk of developing it.
Here are 5 scientifically supported simple brain exercises, which help keep your mind alert and strong, explained in an easy-to-apply and stress-free manner.
Learn something new
If your brain had a comfort zone, learning something new would completely push it out of that zone, and that's a good thing, as learning a new skill creates new neural connections and strengthens existing ones.
Imagine it as if you're building new roads in your brain. The more roads there are, the less likely dementia damage will disrupt traffic.
This doesn't mean memorizing facts for entertainment (unless you enjoy that). It means actively engaging in learning something. The secret lies in innovation. Doing the same crossword puzzle every day is fine, but learning to play chess instead of just watching it is much better.
Reading, writing, and playing with words
Yes, reading is good for the brain, but only if you genuinely engage with it. Passive reading (just browsing headlines) isn't very beneficial.
Active reading, where you think, imagine, and ask questions, improves memory, language skills, and concentration power, all of which are affected in the early stages of dementia.
Writing is equally important. Writing journals, telling stories, or even writing long WhatsApp messages instead of voice messages, helps the brain organize thoughts and retrieve memories.
Word games like Scrabble and crossword puzzles, or even Sudoku occasionally, are beneficial, but don't rely on just one type.
Social Interaction
It may surprise many, but social interaction is one of the strongest preventative measures against dementia.
Talking with others stimulates the brain to function on multiple levels simultaneously, through listening, processing, responding, remembering, and understanding emotions.
Conversely, feelings of loneliness and social isolation are linked to accelerated cognitive decline.
A physical exercise that makes you think
Your brain and body are closely linked. Physical activity increases blood flow to the brain, reduces inflammation, and supports the growth of new brain cells.
But here's an additional benefit: Exercises that require coordination and focus also serve as exercises for the brain.
Mindfulness, meditation, and calmness
A constantly stressed brain does not age properly. Chronic stress floods the brain with cortisol, which can damage memory centers over time.
Meditation and mindfulness help counter this by calming the nervous system and improving attention and emotional control.
It's not about sitting cross-legged for hours, even short moments of awareness make a difference.
You don't need to do all five exercises every day, the real secret is in variety and consistency.
