Simple brain exercises to improve your memory, focus and concentration

You exercise your body to keep it healthy and strong, so why would you skip out on your brain?

Your brain is involved in every action you take, conscious or unconscious. Just as physical training makes your body stronger and more efficient, mental training helps keep your brain healthy and performing at its best. This becomes even more important as we age, when brain volume naturally decreases and functions like memory can start to decline.

Research shows that physical exercise has a positive effect on almost every part of the body, including the brain. It can support learning and memory, help reduce symptoms of depression and anxiety, and maintain brain plasticity (the brain’s ability to change and adapt).

And when you pair physical activity with mental workouts like puzzles or brain teasers, you give your mind even more of a boost. Don’t worry, you don’t have to do both at the same time – unless you really want to.

Brain teasers for better brain function

If you needed an excuse to play more games, this is it. Simple, enjoyable activities can help protect your memory, improve concentration and keep your brain active and healthy.

Jigsaw puzzles

Jigsaws are a lot more than just a rainy-day activity. They call on several different brain functions at once, including:

• visual perception (recognising shapes, lines and patterns)

• constructional skills (putting pieces together into a whole)

• mental rotation (imagining how a piece will fit if you turn it)

• cognitive flexibility (switching strategies when something doesn’t work)

• perceptual reasoning (planning how you’ll approach the puzzle)

• memory (remembering where you saw a piece that matches)

For a seemingly simple task, your brain is very busy. There’s also evidence that focusing on a jigsaw can give you a break from daily stress by directing your attention to something calm, methodical and satisfying. So you’re working your grey matter and giving yourself a mental breather at the same time.

Learn something new

Learning a new skill is a powerful way to challenge your brain, and it doesn’t have to be anything huge or complicated.

Of course, you might decide to take on something big like learning an instrument or a new language. But smaller skills count too: getting to grips with a new gadget, trying embroidery, experimenting with a new creative hobby or mastering a new app.

The key is sustained mental effort. Regularly engaging in new, mentally demanding activities has been shown to support memory and other cognitive functions, especially as we get older. Depending on the skill, you may also see specific benefits – for example, learning photography can sharpen visual processing.

Play games, cards or crosswords

Games are not “just” entertainment. They can be real workouts for your brain.

Card games, board games, word games, crosswords and logic puzzles can all help to:

• support problem-solving and strategic thinking

• challenge memory and attention

• keep different areas of the brain active

You can enjoy them alone (hello, solitaire or crosswords) or as a social activity with friends or family. Either way, they’re a smart way to build in more mental training.

Mix it up

Just like eating the same thing every day gets boring, always doing the same activities doesn’t challenge your brain as much as it could.

Try to:

• rotate different types of games and puzzles

• take on new skills from time to time

• vary the level of difficulty so you stay engaged but not overwhelmed

This variety helps stimulate different brain functions and keeps things interesting, which makes you more likely to stick with it.

It’s game time

Protecting and prolonging your brain function is an important part of looking after your overall health and wellbeing as you age. Being proactive about “brain care” can support:

• memory

• concentration

• clear thinking

• problem-solving

• emotional resilience

The best part? It doesn’t have to feel like work. You can support your brain by doing more of what you enjoy: puzzles, games, hobbies and learning new things.

And if you’re looking for another powerful way to support your brain and memory, consider taking a break from alcohol. Many people notice clearer thinking, better sleep and more mental energy when they go alcohol-free for a period of time.

You train your body. You can train your brain too – one small, enjoyable habit at a time.