Cognitive Exercise and Brain Training

The brain can form new synaptic connections and strengthen existing ones throughout life. This is called neuroplasticity. Mental activities support this process and build a "cognitive reserve" — acting as a buffer against degenerative diseases like Alzheimer's.^1,2

Evidence-Based Cognitive Exercises

Learning Something New: Learning a foreign language (dementia starts 4-5 years later in bilingual individuals), playing a musical instrument (auditory cortex and motor coordination), dancing (motor + cognitive + social), taking up a new hobby.

Strategy Games: Chess, Go, Sudoku, puzzles. They strengthen planning, problem-solving, and working memory. Digital brain training applications (Lumosity, Peak, Elevate) can also be beneficial, but their transferability is debatable.^3,4

Keeping a journal, writing letters, or creative writing exercises the prefrontal cortex.

Social Interaction: Group activities, discussion clubs, volunteer work. Social brain networks activate the most complex cognitive processes.

Things to Consider

A single type of exercise is not enough — variety is important. The difficulty level should increase gradually (stepping out of the comfort zone). It should be fun — forced activities lower motivation. The combination of physical exercise + cognitive exercise yields the most effective results.^5,6

Mental activities support this process and build a "cognitive reserve" — acting as a buffer against degenerative diseases like Alzheimer's.

Recommendations for All Ages

Young People: New language, musical instrument, coding. Middle Age: Social activities, strategy games, new hobbies. Older Adults: Group exercises, memoir writing, gardening, crafts.

→ Next page: S75 — Rehabilitation After Neurosurgery

In bilingual individuals, dementia starts 4-5 years later.