Brain training: the best exercises for brain health

We've all seen them: those game ads promising to keep your mind razor-sharp as you age. But what does 'brain training' actually do – and which activities are worth your time? H&B Trainee Nutritionist Leila Weller-Kis is on hand to explain what the science says about brain games, plus the everyday activities you can try to give your mind a little extra workout...

'Brain training' refers to activities designed to challenge your brain and stimulate certain areas of cognitive function.^1,2 These might include maths and logic puzzles, memory tasks or games designed to test your reaction speed.

People generally do brain training exercises with the aim of improving skills like thinking speed or memory recall, or to help keep their brain 'sharp' as they age. However, evidence is mixed as to whether these exercises support overall brain health or play a part in reducing the risk of cognitive decline.¹

You might enjoy your daily crossword or that addictive game on your phone. But does it actually play a role in your long-term brain health? “Some types of brain training may help strengthen the particular skills they challenge,” explains Leila. “For example, exercises that involve remembering and recalling words or number sequences can train working memory.”

Some research has found improvements in areas including working memory, verbal memory and executive function following cognitive training. The catch? Getting better at one skill doesn’t necessarily mean the benefits will carry over into other areas of thinking or everyday life.^1,3 And when it comes to long-term brain health, according to Alzheimer’s UK, more research is needed to understand whether brain training alone can protect your brain health or reduce your risk of developing cognitive decline as you age.¹

Brain training doesn’t have to mean downloading an app or completing the same puzzle every day. Different activities challenge different skills, so there are plenty of ways to give your brain something new to work on. Some have other benefits too – creative activities, for example, are thought to help reduce stress and support mental wellbeing.⁴ “Try to regularly challenge your brain with activities you enjoy, whether that’s puzzles, reading, learning a new skill or doing something creative,” says Leila. Stuck for ideas? Take your pick...

Puzzles and crosswords

Want to replace doomscrolling in the evenings or on your morning commute? Word puzzles such as crosswords, codewords or logic challenges could be a more mentally stimulating swap. Depending on the puzzle, these might help you practice areas like memory recall or language skills.

One study in older adults with mild cognitive impairment found that regular crosswords performed better than computer-based brain games on some measures of cognition and everyday functioning after 18 months.⁵ However, this study had some limitations and there's not enough research to suggest that they directly affect overall cognitive health or 'protect' your brain in later life. Still, they're a fun way to give yourself a mental workout.

Mental maths and problem-solving

Love it or hate it, maths is undoubtedly useful – whether that's for budgeting, baking or spotting a bargain. Researchers at the University of Oxford found that those who stopped maths after their GCSEs had lower levels of GABA (a chemical messenger needed for motor skills, regulating emotions and more) in a particular brain region than those who continued to study it.^6,7

Doing the occasional maths task might not produce the same effects as studying it full-time, but it's another useful way to get your brain whirring day-to-day. You might find this more fun in a group – try quickfire maths questions over the dinner table or see who can complete a problem the fastest.

Memory exercises

Challenging your memory can mean anything from learning a new dance to playing card matching games. If you want to work on your memory recall, try playing memory games (or making up your own). "This could include practising remembering a list of words or information, matching and recall games or learning something new and then testing yourself on what you remember," says Leila. One idea is "I went shopping and I bought...", where you take turns adding an item to the list while remembering everything everyone else has added before you. It might go something like:

• “I went shopping and I bought apples”

• “I went shopping and I bought apples and a handbag”

• “I went shopping and I bought apples, a handbag and a unicorn.”

Cue an increasingly ridiculous – and memory-testing – imaginary shopping list.

Reading and handwriting

For many of us, an embarrassing scrawl can leave us thinking: when was the last time we wrote something by hand? Research suggests handwriting and typing create different patterns of brain activity, with handwriting involving networks linked to fine motor coordination and memory retention.⁸ Writing by hand may also improve reading ability – another important way to keep the brain active. According to research reviewed by the University of Cambridge, reading was associated with reduced stress, enhanced wellbeing and decreased loneliness.⁹

Try ditching the laptop at your next meeting, keeping a diary or sending letters to your friends to reap the potential benefits of writing by hand. And next time you curl up with a book? Consider that your screen-free brain-training moment sorted.

Learn a new language

Research has found an association between multilingualism and slower measures of brain ageing, with people who spoke more than one language showing a smaller gap between their biological and chronological age.^10,11 However, this doesn’t necessarily mean that learning a new language can slow brain ageing.

Apps like Duolingo are popular for learning languages, but you could also try watching children's TV in other languages, learning translations of your favourite songs (search online for foreign versions of your favourite film tracks) or attending language-learning social groups and chatting in your new language.

Music and creative activities

There’s something powerful about remembering every word to a song you haven’t heard in years. Music and memory have a fascinating relationship, and researchers are still working to understand exactly how the two interact. Playing an instrument has also been linked to better memory and executive function as you get older, while engaging with music has been associated with aspects of mental wellbeing.^12,13,14

You don’t need to be a musical maestro to get involved, either. Listening to music may not challenge your brain in quite the same way as learning an instrument, but there are plenty of ways to make it more active. Try making up a tune, practising a tricky rap, singing in the car or learning to play a favourite song. Fancy making it social? You could even join a choir or local music group.

Social games and activities

Brain training doesn't have to feel like homework – and sometimes it's more fun with company. Quizzes, quick-thinking card games, chess, board games and even a competitive Scrabble match can challenge skills such as memory, strategy, language and problem-solving. The bonus: you're switching between different skills depending on the game rather than repeating the same task over and over. Try starting a weekly games night, joining a quiz team or simply keeping a pack of cards handy for your next catch-up.

Neuromotor exercises

If you've ever tried to pat your head and rub your stomach at the same time, you'll know how tricky this can feel at first. Want to give your brain and body a challenge? You could:

• draw a circle in the air with one hand and a triangle with the other

• make a thumbs-up with one hand and point with the other, then switch back and forth

• stand on one foot while reciting your times tables

Plenty of activities, including dance, yoga and racket sports, challenge your coordination and reaction speed too. If you’re trying a balance exercise at home, make sure you have something sturdy nearby for support.

Even though evidence is mixed when it comes to staying sharper for longer, that's not a call to throw your puzzle book in the bin. People who regularly do intellectual tasks have been associated with stronger thinking skills.¹ Whether these translate to differences in brain ageing down the line, it's not totally clear – but staying creative and curious can be an enjoyable way to keep challenging your brain. Why not take a few minutes away from your phone tonight to solve a puzzle, learn a foreign phrase or host a quiz with friends?

Still ready to learn? Discover the best nutrients for brain health or try our tips to increase your attention span...

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.