Brain-boosting Activities For Seniors

Ageing has been associated with numerous changes in the brain, which include a gradual decrease of grey and white matter, growth of lesions in the white matter tracts and a general decline in brain connectivity and the number of cerebral blood vessels decreases.

Of course, age-related changes in the brain, their extent and impact on functional abilities vary significantly between people. There are certain regions in the brain that are specifically vulnerable to ageing – this includes the hippocampus, an area of the brain essential for memory formation.

Other areas that are at risk of early atrophy include frontal, parietal and temporal cerebral regions. Age-related cognitive decline has been connected to these as well as other functional, molecular and structural changes in the brain.

As the golden years of life unfold, maintaining mental sharpness and cognitive vitality becomes a priority. Just as physical exercise keeps the body fit, engaging in brain-boosting exercises for seniors is essential to ensure mental well-being and a fulfilling lifestyle.

This blog explores a comprehensive array of activities tailored to enhance cognitive function, memory, and overall brain health in seniors.

Brain health in seniors

The ageing process and age-related lifestyle changes gradually weaken the functional capacity of older adults. The onset and pace of the decline as well as its impact on their competence to carry out the essential tasks of everyday living, their ability to live independently, and their quality of life, vary significantly between people.

Research shows that a substantial part of the problem of reduced functional capacity of the seniors is associated with declining levels of physical activity and a lack of exercise.

According to 2013 research published in the journal ‘Clinical Interventions in Aging’, ageing results in an increase in body fat, reduction of muscle strength in both upper and lower limbs, and lower levels of flexibility, agility, and endurance.

So, the ability to work and remain physically fit are compromised in the elderly. The study believes that even though the process of ageing is natural and inevitable, an adequate level of physical activity should slow down the loss of functional and physical abilities and help maintain a healthy way of life for the elderly.

Exercise and the ageing brain

Several studies have shown the beneficial effects of physical activity on older people’s physical function. A 2013 study published in the ‘Journal of American Geriatric Society’ shows that for the elders, there seems to be a clear relationship between exercise and improved capacity to manage the activities of daily living.

Moreover, active older adults have fewer chronic diseases and resulting impairments than their sedentary counterparts. The researchers assure that even if you start exercising later in life, all exercise is effective in enhancing your overall physical health and slowing the effects of ageing on your body.

Adds another study, published in 2006 in the journal ‘Aging Clinical and Experimental Research’, exercise also has a positive effect on the psychological and social functioning, which results in an improved mood and reduced anxiety and depression.

Benefits of exercise on the ageing brain

• Exercise improves mental health by alleviating symptoms of anxiety, depression and stress.
• Exercise causes evident changes in the brain structure and function. Higher levels of fitness among older adults seems to be associated with greater grey and white matter.
• Other exercise-induced changes in the brain include increased cerebral blood volume and elevated concentrations of neurochemicals that are associated with neuronal proliferation and survival. Each of the above changes have independently been connected with better cognitive functioning.

Although the benefits of regular physical activity or exercise can be seen across a wide variety of brain functions, the largest effect has been seen in processes like planning, scheduling and problem-solving. Considering that the brain regions which support these higher order cognitive skills are particularly sensitive to age-related deterioration, the findings of the benefits of exercise are encouraging.

• Because exercise supports cerebrovascular integrity, which leads to increased metabolic resources to respond to task demands, it is also known to prevent stress by decreasing cortisol levels, and reducing its negative effects on brain plasticity.
• Exercise brings about structural changes, which include maintenance of cerebral volume. A 2004 study, that appears in the ‘Proceedings of the National Academy of Sciences of the USA’, has observed significant brain volume increase in older adults who participated in a 6-month aerobic program three times per week. The greatest volume changes were detected in areas of the brain known to exhibit significant age-related atrophy and consequent cognitive decline, including white matter tracts which enable communication between the brain hemispheres. According to the researchers, these findings support the fact the brain regions important for cognitive function remain modifiable for long.
• Exercise seems to provide protection against the age-related vascular changes in the brain. This should protect them from issues like vascular dementia.
• Increased cardiovascular fitness due to regular exercise can also affect improvements in the plasticity of the ageing human brain, and may reduce both cognitive problems.

Brain-boosting exercises for seniors

Physical exercise isn't just beneficial for the body; it has a profound impact on brain health too.

Engaging in regular physical activity increases blood flow to the brain, which is essential for optimal cognitive function.

Activities like walking, swimming, or yoga not only improve cardiovascular health but also enhance memory, attention, and overall mental clarity. Physical exercise also aids in reducing the risk of cognitive decline and age-related conditions such as dementia.

Build up mind-body fitness

Move your body to keep your brain healthy. Exercise helps consolidate the new and incoming information. As you get older and exercise less, you supplement physical activities with cognitive ones while being sedentary.

But keeping up with physical exercise as you get older is crucial. Exercise helps preserve your ability to recall. Even 30 minutes of walk each day can prevent memory decline over time.

Physical exercise is also great for your mental health. It can also improve feelings of depression and anxiety. Walking protects your brain against dementia, while Tai Chi sharpens your mental focus. Yoga makes you feel centered, and jogging protects your memory.

Habits to train your brain

Improve your short-term memory

• Test your best you can recall. Make a list of grocery items, or things to do, and memorise it. An hour or so later, see how many items you can recall. Make the list as challenging as possible for better mental stimulation.
• A study in ‘The Journals of Gerontology’ has suggested that writing and organising lists helps older adults recall word lists more effectively. Or study the objects in a room.
• Walk out and list how many things you can remember. The more challenging the list, the greater the brain workout.

Use your non-dominant hand to complete tasks you’d normally do with your dominant hand

• Using your non-dominant hand for everyday tasks like brushing your teeth or eating builds new connections between your brain cells.
• Crosswords, word jumbles and sudoku puzzles are all wonderful and fun ways to improve memory.
• You can modify these games to suit your needs by seeing how many words you can get in a set number of minutes, rather than focusing on completing the puzzles.

Take up a variety of games

• Use brain teasers like the Rubik’s Cube. It doesn’t matter if you can solve it, just see if you can get a row or a side.
• Try a game of chess with a friend or on the computer. This board game encourages the use of strategy and creative thinking.
• Look for jigsaw puzzles with fewer pieces to start with and, as you improve, increase the difficulty level.
• Count backwards or do basic maths.

Creative pursuits

• Seniors seeking to unlock their creative potential can explore various artistic endeavors. Painting, drawing, crafting, and writing are forms of self-expression that engage the brain's creative centers. These activities encourage imagination, help seniors process emotions, and promote mental flexibility.
• The act of creating art can be therapeutic, boosting mood and enhancing cognitive function simultaneously.
• Learn to play a musical instrument, whether it’s a flute, keyboard or a guitar. Learning something that’s new as well as complex engages your brain, which is good for it.
• Read. It is an excellent activity for boosting your brainpower. It’s a mentally stimulating activity, and studies have shown that when you stimulate your brain, you slow cognitive decline. Read whatever type of book you like most, be it historical, sci-fi, or nonfiction.

Social fitness

• Staying socially active is integral to maintaining mental wellness in seniors. Engaging in group discussions, participating in clubs, or volunteering not only provides a sense of purpose but also fosters emotional well-being.
• Social interaction stimulates conversation, critical thinking, and memory recall. Building and maintaining relationships also contribute to a sense of belonging and help prevent feelings of isolation or loneliness, which can negatively impact cognitive health.
• Along with physical activity and mental stimulation, participation and social interaction with people of the similar age goes a long way in preserving memories and language skills. This also leads to strengthening of social and cultural abilities and an improvement in mood.

Conclusion

Lifestyle choices have both short-term and long-term effects on brain and memory. By avoiding the risk factors and strengthening the protective factors, like the right nutrition and a daily dose of exercise of physical and conscious mental activity, it is possible for seniors to make the brain more resistant to memory diseases. Despite growing age, the seniors can continue active participation in social activities, to experience everything new, to give their contribution to it, and to live with dignity and happiness.