Compiled & Medically reviewed by
Dr.Sanjana.V.B. Bhms. Dbrm.Cdn

Mind work outs for mental fitness& boosting concentration

Mind work-outs or brain training or cognitive training

     Cognitive training is grounded in the idea that the brain has a peculiar power of "neuroplasticity". Brain neuro plasticity refers to the ability for the brain to make new neuronal connections  and develop based on life experiences or stimuli. To stimulate your brain multiple ways are there.

 A few ways to do as daily mental work-out are listed below:

·        Practice  a daily puzzle or the crossword  as your routine

·        Choose mental arithmetic calculations rather than using a calculator

·        Interact and discuss with people on thought provoking topics.

·        Read something every day and reflect upon for sometimes quietly or discuss with your partner. A brainstorming discussion can boost your brain power.

·        Play mind-stretching games such as card games, sudokes etc.

·        Pursue a hobby and work on it – hobbies such as fabric painting, embroidery gardening etc. are good for stimulating the brain

·        Learning a new task often stimulates your brain.

·        Entertain your brain with new pleasant ideas from your surroundings  – enjoy the cinema, theatre, galleries

·        Social interaction and work helps your memory and concentration

·        Physical fitness is mandatory for mental fitness-exercise for half an hour every day or at least three times a week

Play games &puzzles

Practicing crossword puzzles, Sudoku games, jigsaw puzzles and computer games that uses your logic or reasonability, word and visuospatial skills, arithmetic skills are great ways to boost your brainpower. These types of games require multiple cognitive abilities, which challenge your brain and improves processing speed and memory.

Learn a new skill or do a task everyday

Your brain has the potential to learn new skills at any point in your life, whatever be your age. It’s a great way to strengthen neuronal connections of your brain .When you learn a new skill, multiple areas of your brain is stimulated.

Examples are learning music, instruments, public speaking etc. Learning new languages also stimulate your brain in new ways.

Read different genres of books in various languages

Challenge your brain everyday by reading a variety of topics, stimulating various areas of your brain. You may read literature, science, history, philosophy, mythology and much more and the variety of topics has different effects on stimulating your brain.

For instance, while reading a historical fiction your brain will get a workout imagining different time periods, cultures and people, learning new things and building vocabulary, if you read in another known language other than your mother tongue. Learning by reading not only boosts your brain power and knowledge but also it broadens your perspective about various things around you.

Learning new languages

Learning new languages of course enhance your vocabulary. In addition, it can strengthen your brain power. A research study [3] of  2012 shows that learning a new language after a specified time interval increased  the density of gray matter in the brain of the participants I  the study.

Gray matter houses many important regions in your brain, including areas associated with language ,attention ,memory ,emotions and motor skills.Increased gray matter density can improve your function in these areas. This capacity of brain is more relevant in ageing populations as it can prevent dementia or memory impairment associated with old age.This rewiring capacity of brain nervous system is known as neuroplasticity. Neuroplasticity is defined as the capacity of neurons and neural networks in the brain to change their connections and behaviour in response to new information, sensory stimulation, development, damage, or dysfunction. 

Use your senses while learning

Do activities that simultaneously engage all your senses as it helps to stimulate your brain focusing on smelling, touching, tasting, seeing and hearing all at the same time.

Social activity &interaction

When you interact with other people you are focusing on multiple aspects of that person stimulating various areas of your brain. You are involuntarily learning many things using your senses. Such interactions also enhance your vocabulary adding to your brain power.

Do meditation &yoga everyday

Daily meditation also can improve your memory and processing power. Yoga also helps in de-stressing and relaxing your mind in a way to enhance your focus.

[Link- mind relaxing yoga]

Brain training

 Of late, brain training programs has become a popular exercise. A range of training programs  such as formal courses, online programs and books are available for brain training.

 Brain-training   programs offer dozens of brain exercises designed to improve memory, attention, brain speed, intelligence, navigation and communication. They work by constantly assessing or monitoring your performance to serve up exercises that are tailored for you. The exercises take only a few minutes and can be done at home using your computer or phone. Brain training apps also are available on the web. Examples are:

 Lumosity

·        Elevate

·        Happy Neuron

·        Braingle

·        Queendom

Benefits :

Training with brain exercises improves working memory for people of all age groups.

Training with brain games can improve the memory of people with mild cognitive impairments, including those showing the first signs of dementia .In 2019, a group of researchers showed that claims of enhancement following brain training and other training programs have been exaggerated, based on a number of meta-analyses Other factors like genetics, seem to play a bigger role in improvement in cognition, memory, concentration etc.

There is no consensus about the use and efficacy of brain games or training programs  increasing cognitive powers especially in old people. However, there is no harm in practicing all these techniques in daily life.Although research studies yield conflicting results , all these brain exercises are very essential in our day to day life for recreation, enhancing our knowledge and happiness quotient. So incorporate them into your life styles.

 

references

1.     https://www.nidirect.gov.uk/articles/staying-mentally-active#:~:text=A%20healthy%20diet%20can%20benefit,are%20good%20for%20the%20brain.

2.     https://www.verywellmind.com/top-websites-and-games-for-brain-exercise-2224140

3.     https://www.academia.edu/14121342/Structural_plasticity_in_the_language_system_related_to_increased_second_language_proficiency

4.     https://www.britannica.com/science/neuroplasticity