Written by: Margaret Elle Wiggins, Ph.D.

As we step into the new year, many of us set resolutions with the hope of improving our lives – whether it’s increased physical fitness, learning something new, or making healthier choices. The challenge, however, is that these resolutions are often so lofty or specific that they can feel overwhelming and hard to maintain. Rather than focusing on perfection towards specific goals, let’s talk about simple, sustainable lifestyle modifications that can support your brain health as you age. Research shows that the most effective ways to prevent or slow cognitive decline are not through drastic changes, but through consistent engagement in three key areas: physical, social, and intellectual activity. These everyday practices can make a significant impact on maintaining cognitive function and overall well-being. 

Physical Engagement 

As we age, staying physically active is one of the most effective ways to support brain health. Regular exercise increases blood flow to the brain, promotes the growth of brain cells, and helps protect against cognitive decline. The good news is you don’t have to take on strenuous workouts to see the benefits. Even light activities like going for a walk outdoors, enjoying a swim at the local gym, or doing gentle chair exercises can make a big difference. For those with physical limitations, chair calisthenics can be a fantastic way to stay active while minimizing risk. These exercises can improve circulation, increase strength, and enhance coordination. So, whether it’s a walk around the neighborhood or a few simple stretches from the comfort of your chair, physical engagement is a powerful tool to maintain brain health as you age. 

There are some great videos available online for various exercises you can follow along with. An example of a video for chair exercise is available here.

Social Engagement 

Staying socially connected is a key factor in supporting cognitive health as we age. Spending time with family and friends not only provides emotional support but also stimulates the brain through conversation, shared activities, and mutual interests. Engaging in deep discussions, whether about current events, personal experiences, or shared hobbies, encourages critical thinking, helps recall information, and strengthens memory. If loved ones aren’t nearby, scheduling regular phone calls or video calls can be just as beneficial. These interactions help combat loneliness and encourage cognitive engagement, both of which play a role in preserving memory and mental clarity. 

In addition to connecting with family and friends, local community resources can be a wonderful source of social support. Many community centers offer programs specifically for older adults including social events, fitness classes, and educational workshops. These that not only keep the brain engaged but also foster a sense of belonging. Whether it’s joining a local book club, attending a fitness class, or participating in group outings, community resources can be a wonderful way to meet new people while staying mentally active. 

If you live in the greater San Diego area, the San Diego Senior Directory website has a list of multiple local community centers for older adults.  

Intellectual Engagement  

Just as physical exercise helps keep your body and mind strong, intellectual engagement is key to maintaining brain health. The good news is that staying mentally sharp doesn’t require complex tasks or lengthy study sessions. Simple activities that encourage thinking and problem-solving can have a powerful impact. This could include reading the newspaper or a good book, completing puzzles or brain games, or engaging in hobbies that require focus and creativity, such as knitting, painting, or even gardening. 

In addition to traditional activities, new technologies and apps offer fun ways to keep your mind active such as those offering puzzles or trivia games. Keeping your brain engaged by learning new skills, whether it’s a new language, taking a class, or trying a new hobby, can also boost neuroplasticity – your brain’s ability to form new connections and adapt. Even regular conversations with friends or family can challenge your brain to think critically and recall information. The key is to find activities that engage you, stimulate thought, and add variety to your routine. Whether it’s solving a crossword over morning coffee or diving into a new book, intellectual engagement is essential for maintaining cognitive function as we age. 

Final Thoughts  

We hope this new year brings you happiness, health, and engagement in hobbies, activities, interests, and connections that bring you joy. Remember, the journey towards aging gracefully is about consistency, not perfection – and every step you take toward staying physically, socially, and intellectually active is a step toward a healthier, more vibrant future.