Top Brain Exercises to Keep You Sharp (in-depth guide) (2024)

Last updated October 30, 2023.
Edited and medically reviewed by Patrick Alban, DC. Written by Deane Alban.

Activities that are new and complex are good brain exercises. Get real improvements in memory, focus, mood & more with these evidence-based brain exercises.

To keep your body fit, you know that you need regular and varied physical exercise that includes aerobic, strength, flexibility, and balance exercises.

But to keep mentally fit, you may not know how to go about exercising your brain.

Only certain kinds of activities are actually good for the brain, and many that are promoted as such don’t live up to the hype.

Whether you’re looking for better mental performance or want to prevent mental decline, we’ve pulled together some of the most effective ways to work out your brain.

What Makes an Activity aBrain Exercise?

Most of us live our lives as a series of fixed routines.

And there are many good reasons for this.

Routines reduce brain-draining decision-making.

They let us perform complex tasks, like driving a car, relatively effortlessly.

Routines are run by our subconscious, require little mental energy, and, consequently, provide the brain with little stimulation.

Just as your body gets soft and lethargic from lack of physical activity, your brain gets sluggish and slow from lack of mental stimulation.

Shaking up your daily routines is key to a healthier, sharper mind.

Experts agree that for an activity to stimulate your brain enough for it to be considered exercise, it must meet two criteria.

The activity must be both novel and complex.

Benefits You Can Expect From Brain Exercise

Giving your brain the proper stimulation will help you be your mental best now and protect you against future cognitive decline.

Though you probably won’t get all of the following benefits from any one activity, various brain exercises have been shown to help in some of these ways:

  • less stress
  • more positive mood
  • increased focus and concentration
  • boost in motivation and productivity
  • enhanced fluid intelligence, creativity, and mental flexibility
  • faster thinking and reaction time
  • greater self-confidence
  • sharper visionand hearing

Related on Be Brain Fit —
Proven Ways to Improve Your Memory (complete guide)

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I hear this question often. Here's my answer:

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#2 Give Mind Lab Pro a try.

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Dr. Pat

The Benefits of Neurobic Brain Exercises

Lawrence Katz, PhD, was an internationally recognized neurobiologist and pioneer in neuron regeneration research.

Hewrote Keep Your Brain Alive: 83 Neurobic Exercises to Help Prevent Memory Loss and Increase Mental Fitness back in 1998 when few people were talking about brain fitness. (The link is an updated version of the book released in 2018.)

In his book, he coined the term neurobics to describe brain exercises that enhance brain performance by using all five senses in new and novel ways.

" Any activity can be turned into a good brain exercise provided it is new, fun, and challenging.

He explained that mental decline is not usually from the loss of brain cells but from the loss of communication between brain cells.

This occurs due tothe decreasing number and complexity of dendrites, the branches of nerve cells.

He found that by doing the right kind of mental exercise, we can grow new dendritic connections.

Related on Be Brain Fit —
How to Think Faster, More Efficiently and Accurately

Katz noted that most brain exercises rely mainly on sight.

He believed that the key to fully exercising the brain is to engage all the senses — sight, sound, touch, taste, and smell — in different ways.

He contended that any activity can be turned into a good brain exercise provided it is new, fun, and challenging.

He listed 83 brain exercises in his book.

Here are some of my favorites that you can do anywhere, anytime.

1. Switch Hands

If you are right-handed, try using your left hand to do things like brushing your teeth, eating, and using your computer mouse.

Using your non-dominanthand results in increasedbrain activity.

This can be very hard at first — that’s why it gives your brain a good workout.

Top Brain Exercises to Keep You Sharp (in-depth guide) (1)

2. Eat With Chopsticks

This will force you to eat mindfully which is good for your brain, digestion, and calorie consumption.

If you’re already good at this, try using chopsticks with your non-dominant hand instead.

3. Do Chores With Your Eyes Closed

When taking a shower, washing your hair, or sorting laundry, try doing it with your eyes closed.

This will force your brain to use new neural pathways.

Obviously, don’t do anything with your eyes closed that could put you or others in danger.

4. DoThings Upside Down or Backwards

No worries, you don’t have to stand on your head for this one.

Stimulate your brain by looking at things upside down.

An easy one to start is wearing your watch upside down.

This forces your brain to really think every time you glance at your watch.

[Put your brain’s plasticity to work for you to become happier, smarter, and more productive.]

You can also hang clocks or calendars upside down.

When you get used to that, you can graduate to using your phone, or whatever else you can imagine, upside down.

Next, you can channel your inner Leonardo da Vinci by trying to master the art of writing backward, known as mirror writing.

5. Read Books Aloud

Take turns reading and listening to a book with your significant other, a friend, or a child.

If no one’s around, read to your pet.

If that’s not feasible, alternate reading with listening to audiobooks.

This engages the imaginationin a different way.

One of the earliest demonstrations of brain imaging clearly showed three distinct brain regions activating when the same word was read, spoken, or heard.

6. Take NewRoutes

On a routine commute, your brain is on autopilot and gets very little stimulation.

But taking an unfamiliar route activates the cortex and hippocampus.

It’s been said that Bill Gates intentionally drove a different route on the way home from work each day to stimulate his brain, and look where he ended up!

You can also take new routes when walking, biking, or riding public transportation.

NUTRITION FOR THE MIND/BODY CONNECTION

It’s almost impossible to live a lifestyle that provides all the nutrients needed for good brain health and performance. The reason? All of us confront multiple nutrient thieves — stress, poor diet, insomnia, pharmaceuticals, pollution, and more — that steal nutrients that the brain needs to thrive.

Taking quality nutritional supplements:

  • Provides the building blocks to create new brain cells and brain chemicals
  • Helps increase resilience to stress to avoid mental burnout
  • Supplies the brain with the fuel it needs for mental energy

A foundational principle of mental health and cognitive performance is to supply the body with the best nutrition possible. See why I recommend Performance Lab.

Dr. Pat

7. Simultaneously Use All Your Senses

Try activities that simultaneously engage all your senses.

Travel, camping,and gardening are high on Dr. Katz’slist ofactivities thatutilize all your senses in new ways.

One of his favorite examples is shopping at a farmer’s market where you can look, touch, sniff, and taste the produce.

Being sociable and talking with the farmer who grew your food provides additional mental stimulation.

Brain Exercises That Increase Intelligence

In 2008, a groundbreaking study proved for the first time that overall intelligence could be improved.

This was huge news that changed the way science regarded intelligence.

Several important findings resulted from this study:

  • Intelligence is fluid and can be increased with the right stimulus.
  • The gains are dependent on the amount of training, i.e., the more you train, the more you gain.
  • Anyone can increase their cognitive abilities, no matter their starting point.
  • Cognitive enhancement in one area has the potential to improve unrelated skills.

Here are some of the most significant ways to stimulate your brain to reach your cognitive potential:

8. TryNew Things

Do things you’ve never done before.

Travel somewhere you’ve never been.

Check out an unfamiliar ethnic cuisine.

Try a hobby that is totally out of character for you.

Related on Be Brain Fit —
The Brain Benefits of Learning a Second Language

Top Brain Exercises to Keep You Sharp (in-depth guide) (2)Top Brain Exercises to Keep You Sharp (in-depth guide) (3)

If you are a couch potato, sign up for a danceclass.

If you are athletic, learn to knit.

Novel experiences trigger the release of dopamine, the “motivation” neurotransmitter, and stimulate the creation of new neurons.

9. Challenge Yourself With Mastery

Learning something new stimulates brain activity.

But as soon as you master it, the mental benefits taper off because your brain becomes more efficient at that activity.

Related on Be Brain Fit —
Learn How to Concentrate: It’s A Skill You Can Master

The only way to continually stimulate your brain is to stay out of your comfort zone.

So once you master something, challenge yourself with the next level of difficulty or learn a related skill.

For this reason, pursuits like learning a language, playing a musical instrument, growing a garden, researching genealogy, or mastering chess are ideal brain exercises because there is always more to learn.

10. Turn Off Technology

An obvious way to do things the hard way is to stop relying on technology.

Use your brain instead of your smartphone for basic mental skills like spelling and math.

Memorize your grocery shopping list instead of relying on a shopping list app.

Turn off the GPS and learn to read a map, using your innate sense of direction to find your way around instead.

Related on Be Brain Fit —
Proven Ways to Increase IQ and Intelligence

London cab drivers give their brains a tremendous workout by building a map of London in their heads.

They must memorize 25,000 streets and 20,000 landmarks to get their cabbie license.

Research confirms that the typical London cabbie has a significantly larger-than-average hippocampus, the part of the brain considered its memory center.

11. Make Diverse Social Connections

Any time you connect with others, you expose yourself to new ideas and diverse ways of thinking.

But you can get the most brain benefits from spending time with people obviously different from yourself.

Intentionally seek out others who have dissimilar interests or careers, or are from other social or cultural environments.

This opens you up to new perspectives and ideas which will stimulate your mental growth.

The (Surprising) Best Brain Exercises of All

These last four brain exercises won’t feel like a mental workout but may be the best brain exercises of all.

These are core activities that should become a regular part of your life if you want peak mental performance.

12. Practice Meditation

It’s estimated that nearly 20 million Americans meditate.

Prestigious health organizations, including Mayo Clinic, Harvard Medical School, and the National Institutes of Health, acknowledge its many benefits.

Major corporations like Google, General Mills, Target, Apple, Nike, and Procter & Gamble offer structured meditation programs for executives and encourage employees at all levels to participate.

The US military finds that meditation helps troops deal with stress, improves their cognitive resilience, and increases their ability to focus.

But is meditation really exercising your mind?

Here’s why meditation makes our list of top brain exercises.

Related on Be Brain Fit —
Binaural Beats: A Meditation Shortcut

Of all mental exercises, meditation may be the most challenging and, therefore, the best.

Our brains are non-stop thinking machines that pour out upwards of 70,000 thoughts daily.

And 90% of these thoughts are the same, day in and day out.

Training your mind to be quiet is extremely hard work!

Meditation works so much like mental exercise that it’s been referred to as “pushups for the brain.”

Cornell University reports that more than 1,000 published studies have demonstrated the health benefits of meditation.

The mental benefits of meditation include stress reduction, improved memory, learning ability and mood, increased focus and attention, and even reversal of brain atrophy.

13. Get Physical Exercise

No discussion of brain exercise would be complete without emphasizing the importance of physical exercise for the brain.

Physical exercise might be the most important thing you can do to keep your brain in good shape.

Many experts believe it may be even more consequential than using your brain to think!

Physical exercise provides brain benefits via a variety of mechanisms:

  • Even as little as one 30-minute session of physical exercise can improve brain plasticity, the brain’s ability to keep growing and changing throughout life.
  • Physical exercise increases mental energy by encouraging the formation of new mitochondria, tiny powerhouses found in every cell, including brain cells.

12 Mental Benefits of Physical Exercise

1. Physical exercise can help you pay attention, learn and think faster, and remember more.

2. One huge study on over 1 million young, healthy men found that physical exercise measurably raised IQ.

3. Exercise makes you more effective and productive by improving creativity, mental flexibility, processing speed, concentration, ability to manage time, and decision-making.

4. Exercising can make you happier, both now and in the long run.

It can help you control your emotions, pull yourself out of bad moods, and be more emotionally resilient.

5. Physical exercise can make you less anxious and less prone to stress-induced depression.

A landmark Duke University study found that exercise worked even better than the popular antidepressant Zoloft.

6. Exercise boosts energy, spurs enthusiasm, and encourages you to have more fun and be playful.

7. Self-esteem and libido improve to make you feel more attractive, regardless of your age.

8. Exercising provides an immediate boost to self-control, helping you overcome bad habits.

9. Exercise can lessen withdrawal symptoms when quitting addictive substances.

10. Of course, exercise builds muscle and can help you maintain a healthy weight, but it particularly attacks hidden visceral fat (that unattractive and unhealthy belly fat).

This kind of fat is linked to a cluster of diseases and health conditions, including brain atrophy.

11. It’s been repeatedly shown that exercise relieves symptoms of a wide range of mental health and neurological disorders, including attention disorders, anxiety disorders, depression, schizophrenia, Alzheimer’s, Parkinson’s, and multiple sclerosis.

12. One study found that getting 150 minutes of exercise a week improves sleep quality by 65%.

People with anxiety, depression, bipolar disorder, or ADHD are 5 times more likely than average to experience chronic insomnia.

By simply getting better sleep, many people experience substantial relief from their symptoms.

Exercising for brain health and fitness doesn’t need to be strenuous.

Walking is particularly beneficial for the brain, as are exercises with a strong mind-body connection like yoga, qigong, and tai chi.

You can get more of a mental boost from your workouts by taking them outdoors.

Compared to indoor exercise, exercising outdoors increases vitality, enthusiasm, pleasure, and self-esteem, while lowering tension, depression, and fatigue.

14. Take Up a Creative Hobby

As brain-building stimulation, hobbies are finally getting the attention they deserve.

Engaging in a favorite hobby focuses the mind in a way similar to meditation.

Hobbies can act as a natural antidepressant and may protect against brain aging.

Knitting, particularly, gets a big thumbs-up.

In a study of more than 3,500 knitters, over 80% of those with depression reported feeling happy when they knitted.

Another study found that “purposeful activities,” such as drawing, reading, writing, and doing home repairs, specifically stimulated the neurological system and enhanced health and mental well-being.

Related on Be Brain Fit —
The Power of Self-Hypnosis to Improve Your Mind

If you don’t currently have a hobby, here are some ideas to get you started:

  • baking
  • bird watching
  • camping
  • cooking
  • creative writing
  • cycling
  • dancing
  • drawing
  • gardening
  • genealogy
  • geocaching
  • hiking
  • jewelry making
  • knitting
  • martial arts
  • painting
  • photography
  • playing a musical instrument
  • playing games like chess, bridge, mahjong
  • quilting
  • reading
  • traveling
  • yoga
  • winemaking
  • woodworking

If you still need some more ideas, check out this list of hobbies on Indeed.com.

15. Engage in Lifelong Learning

To keep your mind young, stay curious about the world and never stop learning.

As Albert Einstein observed, “Once you stop learning, you start dying.”

The internet makes it easier than ever to engage in lifelong learning:

  • Udemy is the world’s largest marketplace for online educational courses. They currently offer over 185,000 online video courses on a wide variety of topics. You can learn just about anything on Udemy, including how to create your own website, train your dog, play the guitar, trace your family tree, or forage for wild foods.
  • The TED iPad app allows you to create your own playlists of talks from the world’s most innovative thinkers.
  • Get a daily dose of culture with Daily Art, an app that shares the backstory of one painting masterpiece every day.
  • At Chess.com, you can learn or master chess on your computer or phone.
  • Duolingo is a free app that teaches nearly two dozen foreign languages.It can also help you brush up on your English if it’s not your native language.
  • You can develop a meditation practice with InsightTimer, the #1 free meditation app for both Android and iOS. It gives you access to thousands of free guided meditations, music tracks, talks, and courses by some of the most esteemed meditation teachers, including Jack Kornfield, Ram Dass, and Thich Nhat Hanh.

Is Online Brain Training a Good Mental Exercise?

You may wonder why online brain training is not on this list.

Developers of brain training programs like Lumosity and BrainHQ promise everything from better memory to increased IQ, but you should be skeptical of these claims.

This is a billion-dollar industry so there’s a lot of money at stake.

The experts are divided on whether brain training works in healthy adults.

And even scientists who support brain training acknowledge that brain exercise companies overstate their claims and that most brain training studies have been substandard.

Here’s a look at two of the largest brain training studies and their conclusions.

The ACTIVE Study

The Advanced Cognitive Training for Independent and Vital Elderly (ACTIVE) studywas funded by the US National Institute on Aging.

Itwas the first large-scale trial to show that computerized brain training can improve cognitive function in older adults.

Study participants were 74 years old on average and in goodhealth.

ACTIVE Study Conclusion:Computerized brain training can provide long-lasting cognitive benefits in healthy seniors in the three cognitive areas tested — memory, reasoning, and processing speed.

Brain Test Britain

The Brain Test Britain study is by far the largest computer-based brain training study so far with over 60,000 participants.

Participants’ ages ranged from 18 to 80, with an average age of 43.

One of the study designers, neuroscientist Adrian Owen, PhD, of the University of Cambridge, made this indictment:

“The result is crystal clear. Brain training is only as good as spending six weeks using the internet. There is no meaningful difference.”

The Brain Test Britain study results were published in the prestigious science journal Nature.

Brain Test Britain Conclusion:Computer-based brain training shows no benefits beyond improved skillat playing brain training games forpeople of a wide variety of ages.

Brain Training and Lost Opportunity Cost

One of my biggest qualms about brain training is the lost opportunity cost.

The average American already spends an alarming 17 hours every day staring at their various electronic devices.

It seems likely that brain training is not the best use of your time when you could be engaged in other activities that are more rewarding and challenging instead.

Another drawback of commercial brain training programs is that they rely almost exclusively on sight, when ideally, you should be engaging in activities that use all of your senses.

Take that 20 minutes you would have spent on brain training to exercise, meditate, chat with a friend, or engage in a favorite pastime instead.

Recommended: Upgrading brain health is key to making your brain work better.

Mind Lab Pro is the brain supplement I recommend because, by boosting your brain health, it can help you:

  • Improve your mental clarity and focus.
  • Boost your memory and your ability to learn.
  • Increase your capacity to think critically, solve problems, and make decisions.

See our MIND LAB PRO review. Dr. Pat

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Top Brain Exercises to Keep You Sharp (in-depth guide) (2024)

FAQs

Which exercise is best for sharp mind? ›

The top Brain Exercises to strengthen the brain include the following.
  • Meditation.
  • Working with the non-dominant hand.
  • Listening to music.
  • Learning a new instrument.
  • Playing board games like chess, Sudoku, checkers, and jigsaw puzzle.
  • Reading a book.
  • Practising tai chi.
Aug 23, 2024

What is the number one exercise for the brain? ›

They found that both aerobic exercise and resistance training are important. Aerobic exercise was shown to improve cognitive ability, while resistance training was most effective on enhancing executive function, memory and working memory. All this to say, getting a good mix of different activity is the way to go.

How can I make my brain feel sharper? ›

How to Sharpen Your Brain
  1. Challenge Your Brain with Mental Exercises. One of the main ways to sharpen your mind is by doing mental exercises. ...
  2. Repeat Information. ...
  3. Read More Books. ...
  4. Engage More with People in Challenging Games. ...
  5. Make Schedules. ...
  6. Get Quality Sleep.

How to increase brain capacity to 100%? ›

  1. Fit in some exercise a few times a week. Exercising doesn't only improve our fitness levels, but can also help to develop a healthier brain. ...
  2. Get creative. ...
  3. Stock up on your vitamins and micronutrients. ...
  4. Socialize. ...
  5. Allow yourself to power nap. ...
  6. Break out of your daily routine. ...
  7. Try something new.
Aug 2, 2024

How can I sharpen my brain everyday? ›

8 Ways To Keep Your Mind Sharp
  1. Learn a foreign language. ...
  2. Quick tip: Pick one night a week to speak in another language (however poorly), or stay silent and communicate with sign language.
  3. Try a new activity. ...
  4. Quick tip: If you're a whiz at crossword puzzles, do a word search activity instead. ...
  5. Eat brain-boosting foods.
Jun 13, 2016

What are 7 ways to keep your brain sharp as you age? ›

Cognitive Health and Older Adults
  • Take care of your physical health.
  • Manage high blood pressure.
  • Eat healthy foods.
  • Be physically active.
  • Keep your mind engaged.
  • Stay connected with social activities.
  • Address physical and mental health problems.
  • Understand how medicines can affect the brain.
Jun 11, 2024

What can I drink to make my brain sharp? ›

Brain-Boosting Beverages
  • 1/12. Coffee. If you can't get through the morning without a java jolt, you're not alone. ...
  • 2/12. Green Tea. ...
  • 3/12. Berry Juices. ...
  • 4/12. Kombucha. ...
  • 5/12. Green Smoothie. ...
  • 6/12. Turmeric Tea. ...
  • 7/12. Beetroot Juice. ...
  • 8/12. Ginseng Tea.
Jul 9, 2024

How to make your brain stronger? ›

Reading, playing cards, putting together a jigsaw puzzle, playing crossword puzzles or Sudoku, or completing word searches are easy ways of boosting memory and focus. Experiment with things that require manual dexterity and mental efforts, such as drawing, painting, and other crafts.

What is super brain exercise? ›

Super brain power yoga combines acupressure, breath work and physical exercise such as squatting. This yoga helps synchronize both sides of the brain, left and right and should be performed in the morning to ensure maximum benefits of this yoga pose.

What is the brain's #1 function? ›

The brain is a complex organ that controls thought, memory, emotion, touch, motor skills, vision, breathing, temperature, hunger and every process that regulates our body. Together, the brain and spinal cord that extends from it make up the central nervous system, or CNS.

How to keep your memory sharp? ›

Memory loss: 7 tips to improve your memory
  1. Be physically active every day. Physical activity raises blood flow to the whole body, including the brain. ...
  2. Stay mentally active. ...
  3. Spend time with others. ...
  4. Stay organized. ...
  5. Sleep well. ...
  6. Eat a healthy diet. ...
  7. Manage chronic health problems.

What improves brain sharpness? ›

Stay mentally active.

There are many things that you can do to keep your brain in shape, such as doing crossword puzzles or Sudoku, reading, playing cards or putting together a jigsaw puzzle. Consider it cross-training your brain. Incorporate different types of activities to increase the effectiveness.

What exercises make brain sharp? ›

Doing crossword puzzles, Sudoku games, jigsaw puzzles and other games that rely on logic, math, word and visuospatial skills are great ways to increase brainpower. These types of games require multiple cognitive abilities, which challenges your brain and improves processing speed and memory.

At what age is your brain the sharpest? ›

When Do Mental Powers Peak? 18-19: Information-processing speed peaks early, then immediately begins to decline. 25: Short-term memory gets better until around age 25. It remains fairly steady until it begins to decline around age 35.

What is the best exercise to clear your mind? ›

Physical exercise: Physical exercises such as running, biking, and swimming benefit emotional health, including mental clarity. Even something as simple as stopping to take a walk in the fresh air can have significant benefits. By taking care of your body, you also invest in your mind.

Does exercise increase brain sharpness? ›

Many studies have suggested that the parts of the brain that control thinking and memory are larger in volume in people who exercise than in people who don't.

What type of exercise benefits the brain the most? ›

That's activities like running, jogging, biking, swimming or even dancing. Exercises that get your heart rate up are the best for your brain. For most people, the goal of physical exercise should be to engage in vigorous physical activity three days per week for 15 minutes.

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