10 everyday habits to keep your brain sharp after 60 š§ š”
Simple, science-backed ways to maintain mental agility and cognitive health
As we get older, staying mentally sharp is just as important as staying physically active. Cognitive decline isnāt inevitableāresearch has shown that the brain continues to form new neural connections throughout life, a concept known as neuroplasticity.
The key to maintaining brain health lies in daily habits that challenge, nourish, and protect cognitive function. According to a 2020 study published in The Lancet, up to 40% of dementia cases could be delayed or prevented by addressing modifiable lifestyle factors such as diet, social engagement, and mental stimulation.
Here are ten proven strategies to help keep your mind sharp, engaged, and resilient after 60.
1. Stay Curious ā Keep Learning Something New
Your brain thrives on novelty. Learning new skills or engaging in mentally stimulating activities strengthens neural pathways and helps delay cognitive decline.
The Science:
A 2014 study by the University of Texas at Dallas found that seniors who learned new and complex skills – such as quilting or digital photography – showed significant improvements in memory compared to those who engaged in passive activities like watching TV.
Real-Life Example:
Margaret, 67, decided to take an online Spanish course. At first, it was challenging, but after a few months, she noticed improvements in her memory, problem-solving abilities, and even confidence.
š” Try This:
- Enroll in a course (U3A, TAFE, library) or an online course (Udemy, Coursera, or local community centers).
- Take up a new hobby like painting, colouring, gardening, birdwatching or calligraphy.
ā Read more articles:
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- Why New Yearās resolutions for Over 60s matters: A path to enhancing your later years
- How adult colouring books provides older adults with health benefits
- Gardening for Beginners: Offering older adults a healthy lifestyle and exercise
2. Challenge Your Mind with Puzzles and Games
Brain exercises such as crosswords, wordle, Sudoku, and chess enhance problem-solving skills and memory retention.
The Science:
A 2019 study in the journal BMJ found that adults who regularly engaged in puzzles and word games had better cognitive function equivalent to people 10 years younger.
Real-Life Example:
John, 72, spends 30 minutes each morning on word puzzles. He credits this routine for keeping his mind sharp and focused.
š” Try This:
- Play chess or Scrabble with friends.
- Download brain-training apps like Lumosity or Elevate.
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- Why you should give Wordle a go
- Play our free online daily crossword puzzles
- Play chess online vs computer
3. Move Your Body, Move Your Mind
Exercise isnāt just for physical healthāitās crucial for brain function too.
The Science:
A Harvard Medical School study found that regular aerobic exercise increases the size of the hippocampus, the part of the brain responsible for memory. Exercise also reduces the risk of dementia by up to 30%.
Real-Life Example:
Linda, 69, started a daily 20-minute walking routine. Over six months, she noticed improved mental clarity, mood, and better sleep quality.
š” Try This:
- Aim for at least 150 minutes of moderate exercise per week.
- Activities like dancing, yoga, or swimming combine coordination with movement, offering even greater cognitive benefits.
ā Read more articles
- Tips to stay active + motivated to exercise for older adults
- 14 health benefits of exercising for the over 60s
- Why keeping physically active helps keep your brain active
4. Socialise and Stay Connected
Human interaction is a powerful cognitive booster. Conversations challenge memory recall, problem-solving, and emotional intelligence.
The Science:
A 2021 study published in The Journal of Gerontology found that socially active seniors had a 70% lower risk of cognitive decline compared to those who were socially isolated.
Real-Life Example:
Paul, 75, joined a community garden club. Not only did he make new friends, but discussing gardening techniques and local history kept his mind engaged.
š” Try This:
- Schedule regular meetups with friends or family.
- Join a book club, volunteer group, or travel club.
ā Read more articles
- How to expand your social circle in your golden years
- Building new relationships in your older years
- 12 ways to stay social in retirement
5. Eat Brain-Boosting Foods
A healthy diet fuels the brain just as much as the body.
The Science:
The MIND Diet, a blend of the Mediterranean and DASH diets, has been shown to reduce Alzheimerās risk by up to 53%, according to a study published in Alzheimerās & Dementia journal.
Real-Life Example:
Helen, 68, switched to a diet rich in berries, leafy greens, and nuts. Within a few months, she felt more energized and mentally sharp.
š” Try This:
- Eat fatty fish (salmon, sardines) at least twice a week.
- Snack on walnuts and blueberries for brain-boosting benefits.
ā Read more articles
- 9 foods that may help save our memory as we age
- Seven quick tips on eating well as we get older
- Olive oil āreduces risk of fatal heart disease by nearly a fifthā
6. Get Plenty of Restful Sleep
A well-rested brain processes and stores information more efficiently.
The Science:
Research from the National Institute on Aging found that poor sleep can lead to memory issues and an increased risk of dementia.
Real-Life Example:
George, 70, struggled with sleep. After reducing screen time before bed and keeping a consistent sleep schedule, his focus and recall improved.
š” Try This:
- Maintain a consistent bedtime routine.
- Avoid caffeine late in the day.
ā Read more articles
- 14 tips to develop good sleeping habits
- Why older adults struggle sleeping & ideas to improve your sleep
- 15 āsleep hygieneā tips to get you snoozing better
- Sleep experts debunk 10 sleep myths
7. Manage Stress Through Mindfulness and Relaxation
Chronic stress leads to inflammation and memory decline.
The Science:
A study in Psychosomatic Medicine found that mindfulness meditation can slow age-related cognitive decline and improve focus.
Real-Life Example:
Joan, 66, started a 10-minute meditation practice. Over time, she noticed improved concentration and lower anxiety levels.
š” Try This:
- Practice deep breathing exercises.
- Listen to calming music or nature sounds.
ā Read more articles
- 7 ways to manage uncertainty and reduce stress
- Ageing well: Expert tips for staying vibrant in later life
- Recognising stress and how to beat it in to relaxation
- 4 ways to stay relaxed around stressful people
8. Stay Organised and Keep Learning New Routines
Using lists, reminders, and calendars strengthens executive function.
Real-Life Example:
Jim, 73, began using a daily planner and set reminders for important tasks, making his days feel more structured and his memory sharper.
š” Try This:
- Challenge yourself to remember grocery lists.
- Rearrange furniture to create new spatial awareness challenges.
ā Read more articles
- Living life to the fullest (beyond your 60s)
- Lost your motivation with age? Hereās how to reignite your zest
- Rediscovering the art of conversation: Engaging chat topics for any social occassion
- 14 habits Over 60s can do to start the day on a positive note
9. Listen to Music or Play an Instrument
Music stimulates multiple areas of the brain, enhancing memory and mood.
The Science:
A 2022 study in Frontiers in Aging Neuroscience found that seniors who played an instrument had stronger cognitive function than those who didnāt.
Real-Life Example:
Mary, 65, picked up the ukulele. Not only did she improve her coordination, but she also found joy in learning something new.
š” Try This:
- Learn a new instrument or listen to classical music.
ā Read more articles
- 13 benefits of learning a musical instrument as we get older
- Powerful benefits of learning a musical instrument after 60
10. Stay Positive and Keep a Growth Mindset
A positive attitude supports brain health and longevity.
The Science:
A Yale University study found that older adults with a positive outlook on aging lived an average of 7.5 years longer than those with a negative view.
Real-Life Example:
Tom, 74, keeps a daily gratitude journal. He finds that focusing on the good improves his outlook and mental sharpness.
š” Try This:
- Write down three things youāre grateful for each day.
ā Read more articles
- 14 habits Over 60s can do to start the day on a positive note
- Boosting energy levels as we get older
- 15 things you need to let go if you want to be happy
- Staying positive while dating in your over 60s
Keeping your brain sharp doesnāt require drastic changes – just small, everyday habits. By challenging your mind, staying physically active, eating well, sleeping enough, and maintaining social connections, you can protect your cognitive health for years to come.
The key? Stay curious, stay engaged, and most importantly – enjoy the journey!
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