Brain games or exercise: Which is better?

If you’ve watched a loved one go through dementia, it’s natural to think about your own brain health.

You might wonder: Is there anything I can do now to lower my risk later? And if so, should you spend more time on crossword puzzles and brain-training apps — or head out for a walk?

There’s no guaranteed way to prevent dementia. But research suggests that everyday habits can help support brain health over time. And when it comes to brain games versus physical activity, the evidence isn’t equal: Exercise has the stronger track record. 

That doesn’t mean you should toss out the crossword puzzle. Mentally challenging activities can still be part of a healthy approach to keeping your brain engaged. 

What to know about dementia

Dementia isn’t a single disease. It describes changes in memory, thinking and other cognitive abilities that are significant enough to interfere with everyday life and independence. Alzheimer’s disease is the most common cause, but several diseases and health conditions can contribute to dementia.

Some changes in memory and thinking can happen with normal aging. Dementia, however, isn’t an inevitable part of getting older.

Researchers have identified a number of factors associated with cognitive health, including physical activity, cardiovascular health, smoking, hearing loss, social connection and management of conditions such as high blood pressure and diabetes.

That’s why supporting brain health is less about finding one magic activity and more about taking care of your overall health over time. 

Brain games can help — with limits

Brain-training programs can improve the skills you practice. Certain types of structured cognitive training, for example, may help with short-term memory, attention, reasoning or processing speed.

What’s less certain is whether those improvements translate into a lower risk of dementia or noticeable changes in everyday life. Crossword puzzles, commercial brain-training apps and similar activities haven’t been proven to prevent Alzheimer’s disease or other forms of dementia.

Still, challenging your brain is worthwhile. Activities that require you to learn, solve problems and interact with others may help build what researchers call cognitive reserve — your brain’s ability to keep functioning despite age- or disease-related changes. 

Try activities such as:

• Learning a new language or skill
• Playing a musical instrument
• Taking a class or studying a new subject
• Reading and discussing books
• Playing strategy or problem-solving games
• Trying hobbies that require planning or creativity
• Doing activities with other people

And if you enjoy crosswords, Sudoku or other puzzles, keep doing them. Just think of them as one piece of the brain-health puzzle, not a proven way to prevent dementia. 

Why exercise has stronger evidence

When it comes to physical activity versus brain-training programs, the evidence is stronger for exercise.

People who stay physically active throughout adulthood tend to have a lower risk of cognitive decline and dementia than people who are inactive. Studies also suggest that exercise can support several aspects of cognitive function, although researchers are still working to understand exactly how much exercise is needed and how much it can reduce dementia risk.

Exercise may support your brain in several ways. It helps improve cardiovascular and metabolic health, manage blood pressure and blood sugar and support better sleep, mood and overall physical function. Those factors are closely connected with cognitive health.

A common goal is at least 150 minutes of moderate-intensity aerobic activity each week. Depending on your health and abilities, that might include:

• Brisk walking
• Cycling
• Dancing
• Group fitness or exercise classes  
• Strength or resistance training  
• Swimming

You don’t need to become a marathon runner. What matters is finding safe activities you enjoy enough to do consistently.

Build habits that support brain health

Exercise may have the edge over brain games, but brain health is bigger than either one.

A daily puzzle won’t erase the effects of physical inactivity, smoking or poorly controlled blood pressure. And exercise is only one part of keeping your brain healthy.

Instead of looking for one activity that will prevent dementia, focus on habits that support your brain, heart and overall health:

• Address hearing and vision problems. Treating sensory problems can make it easier to stay cognitively and socially engaged.
• Avoid smoking and excessive alcohol use.
• Eat a balanced, heart-healthy diet.
• Keep learning. Choose activities that challenge you to learn or practice new skills rather than relying only on repetitive brain games.
• Prioritize healthy sleep. Talk with your doctor if sleep problems persist.
• Protect your cardiovascular health. Work with your doctor to manage blood pressure, cholesterol, diabetes and other cardiovascular risk factors.
• Stay physically active. Build regular aerobic activity into your routine and add strength and balance exercises when appropriate.
• Stay socially connected. Spending time with friends, family and your community can provide both cognitive and emotional benefits.

No single habit can guarantee that you’ll avoid dementia. But taking care of your physical, cognitive and cardiovascular health gives you a more evidence-based approach than relying on brain-training programs alone.