Everyone knows that exercise can have a significant positive influence on physical fitness. Things like walking, jogging, weight lifting and the practice of yoga contribute to selected aspects of our physical well-being. Muscle strength, aerobic stamina, bone density, and functioning of the immune system all respond to appropriate forms of physical exercise. But, what about our brain? Are there analogous brain exercises? Are there things we can do to “strengthen” our brain and enhance the power of mind? The answer seems to be yes.
It turns out that many of the physical exercises known to influence the body also influence brain functioning. For example, we know that physical exercise tends to release neurotransmitters such as serotonin and dopamine. Research shows that brain chemicals such as these help us to shake anxiety and depression. There is even some evidence that increased physical exercise can help control the symptoms of ADHD in children. ADHD is a neurological and behavioral condition that produces hyperactivity and interferes with a child’s ability to stay focused on a particular task. It literally disrupts the power of mind. The fact that physical exercise helps children regain control of their mental processes is an important finding.
Even more amazing, the biological structure of the brain changes in response to experience! For example, experts generally agree that the infant’s brain is sculpted, over time, in a way that reflects environmental experiences. Sculpting of the brain is said to occur at the level of individual neurons and their interconnections with other neurons. This conclusion is based on a long history of animal research, supplemented by tissue studies of children who died in infancy.
Perhaps the most famous series of animal studies was conducted by Marian Diamond and her colleagues beginning in the 1960’s. In the earliest of these studies, one group of young rats was raised in an “enriched” environment. The enriched environment included toys, running wheels, climbing objects, and other rats. The comparison group of rats was raised in a relatively sterile environment. At the conclusion of these controlled environmental experiences, the brains of the two groups of rats were compared. Diamond’s work showed conclusively that environmental experiences had affected the physical structure of the brain. In particular, the thickness of the cerebral cortex increased significantly in the enriched group. The cerebral cortex is the outer part of the brain that plays a key role in learning, attention, and memory. Thus, it is not a stretch to say that the activities encouraged by the enriched environment acted as brain exercises for the rats.
Can the human brain likewise benefit from brain exercises? Does the actual structure of the human brain change in response to intellectual stimulation? Evidence from humans is less direct but seems to point in the same direction as controlled animal studies. In humans, scientific studies involve a comparison of brain structures in different groups of deceased individuals. One such study examined nerve cells in the part of the cerebral cortex involved in language. This study found that the brain cells of college-educated individuals had more interconnections in the language area than the brain cells of high school educated individuals. The suggestion is that the intellectual stimulation experienced by the college-educated individuals had an effect analogous to the stimulation experienced by rats raised in an enriched environment.
Brain Exercises for People
Most research on the effects of brain exercises in humans does not focus on biological changes in brain tissue. Instead, human research tends to focus on behavioral changes following some prescribed form of stimulation. Over the years, a variety of training studies have been conducted to determine how certain experiences influence the power of our minds and our basic thinking skills. Much of this research has involved groups of older adults.
In the study of aging, the phrase “use it or lose it” has been applied to all sorts of physical and psychological processes. Nowhere is this truer than in the study of cognitive skills and abilities. A relatively large body of literature has shown that shown that older adults who remain psychologically active and curious are more likely to preserve their thinking skills. Reading, working crossword puzzles, and learning new skills are all thought to act as effective brain exercises that help delay the effects of aging. This is consistent with the observation that people with more education and more intellectually stimulating jobs have a lower risk of developing Alzheimer’s disease. But, note, a college education is not the key factor. Rather, engaging in demanding everyday mental activities is what is important. And, that does not require going to college.
Effective brain exercises require you to adopt an attitude of curiosity and intellectual playfulness. So challenge yourself cognitively. If you want to strengthen the power of mind and improve your thinking skills, put your brain through its paces. Continue to learn. Seek out new ways of doing things. Interact with new people. Consider new ideas and concepts. Scientific research clearly indicates that practicing various cognitive skills can improve performance. However, much of this improvement is limited to similar, specific thinking skills. So, if you want the greatest benefit from brain exercises, seek variety in your intellectual life. Do not focus on things you already know or do well. Exercise a range of skills such as memory, attention, reaction time, vocabulary, etc. across many different areas of life.