Cognitive Health

Neurobics: Build a Better Brain Capacity and Enhance Cognitive Performance

Grow your brain’s capacity and cognitive reserves with practical tips covering novel exercises organized into five categories

Nurture your brain and allow it to thrive.

By engaging in neurobic activities that challenge and stimulate the brain gradually, you can improve your cognitive function and overall brain health and performance. These activities provide the brain with novel experiences that encourage growth and adaptation to stimuli and the environment.

It’s essential to try a variety of neurobic exercises to see which ones work best for your senses, your lifestyle, and your specific goals. Keep an open mind and be willing to try new things in life to get the most out of your neurobic practice daily.

This story is not about expensive tools, programs, supplements, or esoteric practices. I introduce a simple concept covering multiple senses and lifestyle activities anyone can do at home, at work during the breaks, or outside individually or with others by allocating 15 to 30 minutes daily.

Even a few minutes of daily brain stimulation can make a significant and lasting impact on your brain health and performance, creating cognitive reserves that you might need as you age. It will be invaluable to incorporate neurobic exercises into your daily routine and experience the benefits gradually.

Here is why I wrote this story.

I wrote numerous articles about cognitive health and performance, drawing upon my research, interactions, and personal experience to offer valuable information and insights to the subscribers of my content.

Readers seeing the concept of neurobics frequently in most of these stories requested a guiding article with practical tips. This concept is hardly discussed in writing platforms or social media.

When I checked, there was not a single story on this platform explaining or exemplifying neurobics, so I decided to fill in the knowledge gap as I have extensive experience in the field.

Inspired by many neuroscientists in the 1980s and Dr. Katz in the late 1990s, I developed hundreds of neurobics exercises for myself, friends, family members, colleagues, clients, and proteges used over two decades. I choose the easiest and most effective ones under five sections.

When you read this story with an open mind and choose some options that resonate with you, you can do a great favor to your brain. As the brain loves novelty, it will return your favor by rewarding you generously with a more effective mind.

In this post, I will provide a list of neurobics exercises that are organized into five categories to make it easy for you to find suitable activities for your specific needs and goals.

These categories include exercises to improve visual perception, touch, smell, taste, and sound. By selecting exercises from different categories, you can engage a variety of brain regions and enhance overall cognitive function.

Whether you want to improve a specific sense or stimulate multiple areas of the brain, this list of neurobics exercises has something for everyone. First, I’d like to explain what neurobics exercises are so that the specific ones can make sense to you.

What are neurobic exercises?

Neurobic exercises are activities that challenge the brain and stimulate the development of new neural connections.

These exercises can be an effective way to improve creativity and productivity as they can enhance focus, attention, memory, task switching, and problem-solving abilities.

The critical premise of neurobics is to stimulate various brain regions and break established patterns and create new routines by using the five senses in new and unpredictable ways.

Even though we don’t have conclusive literature on neurobics, bits and pieces of research in psychology, neuroscience, and cognitive science indicate the value of these types of exercises to make the brain fitter and the mind richer.

Research related to the brain and mind indicates that we can develop neural connections at any age and maintain them with mental and physical practices giving us better cognitive health and performance. This process is called neurogenesis.

Neurogenesis starts before we are born and continues until we die. So, our brains can grow and shrink. This concept is known as neuroplasticity in science. I explained the concept in a story titled Here’s How I Activated Neurogenesis to Transform My Depressive Mind into a Joyful State in 5 Steps.

I started creating and using brain-stimulating exercises in the mid-1980s. However, I came across the concept of neurobics after a decade in 1998 when I purchased the book of Dr. Lawrence C. Katz, coauthored with journalist Manning Rubin. It was the first practical book from an expert in human brain development.

The book is titled “Keep Your Brain Alive: 83 Neurobic Exercises to Help Prevent Memory Loss and Increase Mental Fitness.” The book's purpose was to introduce the concept of neurobics exercises to stimulate brain activity and prevent age-related cognitive decline.

Dr. Katz was a neurobiologist and academic investigator at the Howard Hughes Medical Institute. He had a lab at Duke University Medical Center. His research focus in those years was developing strategies for enhancing brain health and preventing cognitive decline.

I introduced cognitive decline and impairment in a recent article with seven tips.

Cognitive benefits of neurobics exercises

The most critical aspect of neurobics activities is to break old habits and create new and different patterns of neural activities in various brain regions, increasing mental fitness and cognitive reserves.

If you're unfamiliar with cognitive reserves and the reasons to create them at younger ages, you might check this article titled How to Create Cognitive Reserves to Lower Risks and Effects of Neurodegenerative Disorders.

I also wrote a practical and guiding article titled 10 Lifestyle Practices and Habits to Improve Cognitive Health and Performance.

Cognitive health aims to lower the risks and prevent the manifestation of neurogenerative disorders and mental health conditions. As I documented in a previous article, millions of people suffer from cognitive dysfunction.

Oxidative stress and inflammation are two critical factors affecting cognitive health. Both stress and inflammation are necessary for growth and recovery. However, in excess amounts, they can be toxic to the brain leading to cognitive decline.

Cognitive performance refers to improving cognitive functions and creating cognitive reserves to reduce decline effects as we age.

There are various ways of enhancing cognitive functions, such as exercise, meditation, fasting, ketosis, taking essential nutrients, and neurobics (covered in this story).

When you consistently practice neurobics exercises, you will notice subtle changes in your physical and mental behavior. For example, you can:

Boost your memory and never forget names again

Keep your things organized and easily find misplaced items

Minimize senior moments and maintain a sharp mind

Improve your focus and attention to tackle tasks with ease

Seamlessly switch between tasks without multitasking

Learn new things quickly and effortlessly

Enhance your problem-solving skills and become a master at finding solutions to your issues.

Designing Neurobic Activities for Five Senses

In this section, I will provide a brief introduction to the brain regions responsible for each of the senses.

This overview will give you a general understanding of how the senses work and provide a starting point for further research if you are interested in learning more about them.

As the brain regions involved in the senses are highly complex and interconnected, those interested in obtaining more detailed information may wish to consult reputable sources.

You might check neuroscience textbooks, neuroanatomy resources, and neuroimaging studies or consider taking online tutorials. These materials can provide a deeper understanding of these intricate brain regions.

The primary purpose of this section is to provide a list of activities that you can practice to improve these brain regions, enhance your cognitive abilities, and create cognitive reserves with healthy lifestyle choices.

1 — Visual Activities

The lateral geniculate nucleus of the thalamus and the primary visual cortex handles visual processing. It is responsible for creating our perception of sight.

Sight also can activate the lateral geniculate nucleus, the superior colliculus, the prefrontal cortex, and the hippocampus.

1 — Play a brain-stimulating game, such as Sudoku, crossword puzzles, new card trick, or magic trick.

2 — Play brain-stimulating video games such as Minecraft and other popular ones listed here.

3 — Perform digital cognition-building exercises like those offered by Elevate, Lumosity, and Brainhq services.

4 — Learn a new computer programming language.

5 — Use new computer apps.

6 — Learn sign language or braille.

7 — Read a non-fiction book, trade magazine, short story, or novel in a genre you don’t usually read.

8 — Attend a cultural event or museum exhibit.

9 — Join a book club or discussion group.

10 — Go to a comedy club or watch a stand-up comedy special.

11 — Identify different plants and animals in a rural area.

2 — Auditory Activities

Sound primarily activates the auditory cortex. The processing of sound happens in the medial geniculate nucleus.

Sound also relates to language processing and memory. Therefore, it can activate the inferior frontal and the superior temporal gyrus.

1 — Listen to new kinds of pieces of music that you haven’t listened to before.

2 — Learn to play a new musical instrument.

3 — Go to a new concert for the type of music such as opera or rock.

4 — Sing new songs and join a choir to practice singing.

5 — Listen to a podcast or audiobook on a topic you don’t usually explore.

6 — Listen to speeches of famous people or presenters of speech competitions like Toastmasters.

7 — Practice auditory memory exercises, such as memorizing lists or recalling past events.

8 — Join a trivia night with friends.

9 — Join a karaoke club.

3 — Activities Related to Taste

The gustatory cortex (in the insula and frontal operculum) receives and processes information about taste coming from the taste buds on the tongue.

As a potent sensation, the taste can also activate the prefrontal cortex, the hypothalamus, the limbic system, and the amygdala.

1 — Try a new recipe or cooking technique.

2 — Try cooking with unfamiliar ingredients and see what flavors and textures you can create.

3 — Eat with your eyes closed and try to identify the flavors and textures of your food.

4 — Eat each meal in complete silence to focus on the flavors and textures of your food.

5 — Try a new type of sour food and see how your taste buds react.

6 — Go to a new farmer’s market and try new types of fruits or vegetables.

7 — If you enjoy wine, attend a wine-tasting club but don’t get drunk.

8 — Try different types of dark chocolate and see how the flavors and textures vary.

9— Try a new type of cuisine at a restaurant.

10— Join a cooking class and taste new meals cooked by others.

4 — Activities Related to Smelling

The sense of smell is processed in the olfactory bulb region.

The smell can activate other brain regions, such as the orbitofrontal cortex (reward center for decision-making) and the thalamus, to integrate sensory information.

As the most primitive sensation, the smell can take a direct route to the limbic system and the amygdala.

1 — Go to a flower shop, smell new flowers, and identify them by name.

2 — Use various aromatic candles.

3 — Try aromatherapy with family members or friends.

4 — Identify the smell of herbs, spices, or seasonings in new cuisines.

5 — Play a scent memory game.

6 — Perform a scent scavenger hunt.

7 — Practice scent meditation.

8 — Smell different types of coffee or tea and try to identify the specific aromas.

9 — Smell different types of perfume or cologne and try to identify the specific ingredients and scents.

5 — Tactile Neurobic Activities

The sense of touch activates the primary somatosensory cortex, supplementary motor area, and bilateral temporal poles.

These regions receive and process information about touch, movement, temperature, and pain.

Touch can also activate the prefrontal cortex, the basal ganglia, the hippocampus, and the amygdala.

1 — Try new types of physical exercises you haven’t done before.

2 — Take different routes to your destinations when walking or driving.

3 — Visit a new location, such as a forest, ocean, village, town, or country.

4 — Take a different mode of transportation, such as biking or a public bus.

5 — Try a new hobby, such as painting, stamp collection, or knitting.

6 — Use your non-dominant hand to do everyday tasks, like brushing your teeth, cleaning, or writing.

7 — Do a jigsaw puzzle, Rubik’s cube, or play a board game.

8 — Learn to do juggling.

9 — Practice yoga, pilates, or martial arts.

10 — Join a sports team or club.

11 — Do gardening or landscaping.

12 — Try a new outdoor activity, such as rock climbing.

13 — Clear the clutter at home or the workplace.

14 — Wash the dishes or clothes with your hands mindfully.

15 — Learn a new dance style or join a dance class.

16 — Try cold showers or ice baths.

17 — Go to saunas, hot spas, or steam rooms.

Conclusions and takeaways

A fundamental aspect of neurobics is to stimulate the brain through various activities and then allow it to rest and recover by getting sufficient sleep, relaxation, and breaks.

By gradually increasing the intensity and duration of the stimulation and providing appropriate rest periods, you can help the brain continue to grow and adapt.

This approach can keep the brain active and engaged. It can have numerous benefits for cognitive growth, maintenance, and performance.

As you design neurobic exercises, it is vital to consider three key factors: learning new concepts, generating new ideas, and acquiring new skills.

By incorporating these elements into your neurobic activities, you can create challenges that effectively stimulate and engage the brain, leading to enhanced cognitive function and improved brain health.

The most critical aspect is engaging in sensory-rich activities using multiple senses such as visual, taste, smell, sound, and touch.

You might also need to follow a methodical approach to cognitive health and performance. To this end, I posted an article introducing and exemplifying my approach under three categories:

1 — Create a conceptual mental gym and make it a practical system.

2 — Perform activities systematically and habitually.

3 — Measure the progress and set new goals for growth.

You can find the details for these three items in a recent article titled Here’s How I Train My Brain Daily for Mental Clarity and Intellectual Productivity.

This unique story introduces a conceptual and practical system that I developed decades ago and use for my mental growth daily as an example.

While neurobic activities primarily target the conscious mind, it is possible for some exercises to also tap into the subconscious mind.

By incorporating exercises that engage both the conscious and subconscious mind, you can create a more comprehensive and well-rounded neurobic program that provides a wide range of cognitive benefits.

As this is a critical success factor in life for our health, well-being, creativity, productivity, and happiness, I penned a unique piece for my readers titled Here’s Why I Believe Everything Is “Figureoutable” and How I Proved It In My Life Using 7 Cognitive Tools.

One of my writing goals is to create awareness of the major causes and risk factors of common diseases leading to death and suffering for many people.

To achieve my goal, I documented numerous articles describing my holistic health findings from the literature, observations, and personal experience. Here are the links for easy access.

ALS, Metabolic Syndrome, Type II Diabetes, Fatty Liver Disease, Heart Disease, Strokes, Obesity, Liver Cancer, Autoimmune Disorders, Homocysteine, Lungs Health, Pancreas Health, Kidneys Health, NCDs, Infectious Diseases, Brain Health, Dementia, Depression, Brain Atrophy, Neonatal Disorders, Skin Health, Dental Health, Bone Health, Leaky Gut, Leaky Brain, Brain Fog, Chronic Inflammation, Insulin Resistance, Elevated Cortisol, Leptin Resistance, Anabolic Resistance, Cholesterol, High Triglycerides, Metabolic Disorders, Gastrointestinal Disorders, Thyroid Disorders, Anemia, Dysautonomia, cardiac output, and urinary track disorders.

I also wrote about valuable nutrients. Here are the links for easy access:

Lutein/Zeaxanthin, Phosphatidylserine, Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, and other nutrients.

Thank you for reading my perspectives. I wish you a healthy and happy life.

10 Popular Cognitive Improvement Apps or Programs for Brain Fitness

These tools, if used correctly, might stimulate your brain and provide better mental flexibility and cognitive reserves.

Disclaimer: Please note that my posts do not include professional or health advice. I document my reviews, observations, experience, and perspectives only to provide information and create awareness.

I publish my lifestyle, health, and well-being stories on EUPHORIA. My focus is on metabolic, cellular, mitochondrial, and mental health. Here is my collection of Insightful Life Lessons from Personal Stories.

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