When talking about healthy aging, the focus is usually on the condition of the body: cardiovascular endurance, muscle strength or mobility. However, The brain also needs to be trained systematically to maintain its agility, responsiveness and adaptability. Far from remaining active through inertia, this organ requires constant stimuli that strengthen its connections and promote its long-term function.
As is the case with muscle work, Certain activities act as authentic “weights” for neurons. These physical and mental exercises strengthen brain networks and help build cognitive reserve, which may be key to protecting against age-related decline.
1. Aerobic exercise
Activities like brisk walking, swimming or cycling They have a direct impact on the brain. Regular aerobic exercise stimulates blood flow to the brain, increasing the supply of oxygen and nutrients.
According to various research, performing this type of exercise for 30 minutes, at least five times a week, is associated with Improvements in attention, working memory, and speed of information processing.
2. Strength training
In addition to the visible effect on the muscles, strength work also influences mental performance. Recent studies, including those published in JAMA Network Open, indicate that strength training twice per week is associated with better performance in executive functions such as: Planning, self-control and the ability to multitask.
Using weights, rubber bands, or your own body weight triggers chemical processes that reduce inflammation in the brain and promote healthy synapses.
3. Learn a new skill
Starting to learn a complex activity (e.g. a language, a musical instrument, ceramics, or basic programming terms) forces the brain to do so create new neural pathways.
This constant challenge stimulates neuroplasticity while activating areas associated with memory, motor coordination, and sensory processing. Progressive difficulty and sustained practice are crucial factors in achieving lasting cognitive progress.
4. Meditation and mindfulness
Training the mind to maintain focus and reduce distraction also has measurable effects. Meditation and mindfulness exercises are associated with it Structural changes in the prefrontal cortexRegion involved in decision-making and regulation of care.
In addition, these techniques help reduce cortisol, known as a stress hormone, whose prolonged excess can affect important areas such as the hippocampus. Between 10 and 15 minutes a day are enough to achieve positive effects.
5. Strategy and thinking games
Not all intellectual hobbies provide the same benefits. Games that require planning, mental flexibility and decision-making (e.g. chess) are particularly effective.
The key is to increase the challenge over time and avoid automatic repetition. In this way the brain is forced to do this Look for new solutions and keep your neural connections active.
The totality of these practices reinforces the idea that brain health is highly dependent on daily habits. Integrating exercise, mental challenge and stress management not only improves current cognitive performance, but also lays a solid foundation for it more active and functional aging.
By Maria Camila Salas Valencia
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