Dr. Howard E. LeWine, the Chief Medical Editor of Harvard Health Publishing, discusses the significance of brain plasticity — the brain’s ability to learn and grow at any age. To maintain and enhance cognitive skills as you age, it is essential to consistently engage in new and challenging activities. Cognitive reserve can be built through these practices, which help delay the decline of thinking and memory abilities. New pursuits requiring effort and ongoing practice are among the most effective ways to keep the brain in optimal condition.

Physical exercise plays a dual role in cognitive enhancement. Activities like swimming not only improve cardiovascular and muscular health but also demand constant mental engagement, such as coordinating strokes and breathing. This combination of physical and mental challenges boosts skills like concentration and problem-solving. Non-physical activities such as learning a musical instrument, painting, or mastering a new language similarly contribute to cognitive growth. These creative and learning pursuits compel the brain to develop and adapt.

To maximize the benefits of brain training, Dr. LeWine suggests starting with one new activity, enrolling in classes to learn foundational skills, and adhering to a consistent practice schedule. Regularity matters more than the duration of practice, as it instills a habit that reinforces learning. Choosing an activity that aligns with your interests can make the process enjoyable and more sustainable over time.

For brain training to be most effective, the activity should be challenging, complex, and practice-oriented. New challenges stimulate brain growth by engaging different cognitive pathways, and complexity fosters problem-solving and creative thinking. Even existing skills can be improved by raising the difficulty level, which keeps the mind active and engaged. The goal isn’t mastery but the repeated effort to improve, as it is this repetition that leads to enduring cognitive benefits.