Top 13+ easy exercises to keep your brain healthy as you age

As we live longer, maintaining brain health is becoming increasingly important. However, people of all ages can benefit from adding simple brain exercises to their daily routine to boost memory, focus, and everyday functioning.

“Alongside eating well, exercising regularly, and getting the NHS-recommended seven to nine hours of sleep per night, incorporating any of the habits [listed below] into your daily routine takes very little time but can have a meaningful impact on long-term brain health,” says Dr Suzanne Wylie, GP and medical adviser for IQdoctor.

“The key is consistency and variety – keeping the brain challenged without overwhelming it.”

We asked experts for simple tips on keeping our brains healthy for life, even if you only have five minutes to spare.

Learn a new word and use it in a sentence

“Expanding your vocabulary stimulates the language centres of the brain and supports neuroplasticity – the brain’s ability to adapt and form new connections. Making a habit of learning new words, understanding their meanings, and actively using them in sentences reinforces learning and engages memory processes, helping to keep your brain sharp and healthy. You could even take it further and learn a new skill, such as playing an instrument or learning how to crochet. If it’s new and difficult for you, chances are it’s doing wonders for your brain.” Dr Suzanne Wylie, GP and medical adviser for IQdoctor

Try to balance on one leg

“Simple activities like balancing on one leg can engage both the motor and cognitive regions of the brain. Movements that require coordination help strengthen connections between different brain areas, which may improve attention, mood, and overall cognitive function. The best part? You can easily fit this into daily routines – whether you’re waiting for the bus, standing in line for a coffee, or watching TV. Try balancing on one leg for a few minutes, then switch to the other. For an extra cognitive boost, combine it with another task, like brushing your teeth or making a cup of tea.” Dr Suzanne Wylie

Balancing on one leg is good for you (Photo: Tony Anderson/Getty/Digital Vision)

Call a friend – or meet up with one

“Staying socially active can support memory and overall brain health – loneliness has been shown to increase the risk of dementia. That’s why spending quality time with friends and family is so important. Try to get out, chat with others, or join a local group, like a gardening club or hobby community. If meeting in person isn’t an option, video calls via your computer, smartphone, or tablet are a great way to stay connected with others and engaged.” Angelo Makri, knowledge officer at The Alzheimer’s Society

Practice mindfulness or deep breathing

“Just five minutes of mindful breathing or guided meditation [for example, by using an app] can help reduce stress, enhance emotional regulation, and support clearer thinking. Chronic stress has been linked to memory impairment and a higher risk of dementia, so taking even a brief daily pause to focus on the present moment can be a powerful way to support long-term brain health.” Dr Suzanne Wylie

Do a quick logic puzzle or brain teaser

“Your brain is a muscle like any other in the body, and it needs to be challenged to stay in good shape. Sudoku, crosswords, riddles, and similar puzzles engage the brain’s problem-solving skills and working memory. Even brief sessions such as completing Wordle or playing a quick game of solitaire on your work computer can help maintain mental sharpness and have been associated with a reduced risk of cognitive decline.” Dr Suzanne Wylie

Get back to nature (Photo: BartekSzewczyk/Getty/iStockphoto)

Step outside

“Natural stimuli, even when experienced virtually, can help reduce mental fatigue and support attention restoration. Stepping outside for just five minutes a few times a day to observe your surroundings can make a real difference. Going barefoot on grass or sand offers an extra sensory boost. And if you can’t get away from your desk, simply looking at images of nature or listening to calming soundscapes can still provide meaningful benefits.” Dr Michael Swift, founder and clinical director of Swift Psychology

Name three good things in your life

“Take a moment to think of three things you’re grateful for – say them out loud, reflect on them silently, or jot them down. While gratitude is primarily a psychological practice, it has powerful cognitive benefits too. Regularly focusing on what you appreciate can boost mood, which in turn supports executive function, memory, and decision-making, especially during stressful times.” Dr Michael Swift

Read a news story then explain it to someone else

“Teaching or paraphrasing information to someone else is a powerful way to reinforce your own understanding and improve recall. When you explain a concept in your own words, you engage multiple areas of the brain involved in comprehension, language processing, and memory. Other ways to practice this include reading a book and summarising it to a friend, or even teaching a skill you’ve learned. These activities help solidify your knowledge while keeping your brain engaged.” Dr Michael Swift

Improve your mobility (Photo: Westend61/Getty/Westend61/VISTA Collection / Zebra Audiovisual)

Gentle mobility exercise

“Low-intensity movements, such as cat-cow stretches or spinal twists – combined with mindful breathing – increase oxygen flow to the brain, reduce stress, and enhance focus and mental clarity. These gentle exercises are especially beneficial when done before or between cognitively demanding tasks to help reset and refresh your mind. Take a moment, whether in the office, working from home, or at the weekend, to step away from the busyness and engage in gentle movements.” Dr Michael Swift

Take a new route to work

“Avoid falling into a routine rut with your daily tasks and activities. Instead, be open to trying new ways of doing familiar things. Take a different route to work or switch up your commute by biking or using public transport instead of driving. It may seem trivial, but new experiences, however small, stimulate the brain by engaging different neural pathways.” Dr Suzanne Wylie

Use all your senses

“Give your brain a full workout by engaging all five senses at once. Try cooking with herbs and spices you haven’t used before, exploring a farmer’s market, or visiting a new restaurant, and really tune into the smells, textures, tastes, sights, and sounds around you. This multi-sensory engagement doesn’t just stimulate the brain; it can also soothe the nervous system, easing mental fatigue and supporting deeper relaxation.” Dr Michael Swift

Engage in rapid-fire recall

“Set a timer for five minutes and challenge yourself to name as many capital cities, animals, or fruits as you can. This simple activity taps into memory recall and executive function, offering both a fun mental workout and a subtle way to track changes in cognition over time. Play with a partner or friend and keep score to keep up enthusiasm and make yourself accountable.” Dr Suzanne Wylie

Find Your Purpose

“Having a sense of purpose provides focus and intentionality in life, and it’s something many people who live long lives share. Take five minutes throughout the day to reflect on your purpose – your goals and ambitions, whether that’s to do with work, home or hobbies – and remember why it’s important to you.” Dr Ian K Smith, author of ‘Eat Your Age’