20-second finger exercises to strengthen the brain and prevent dementia

Dementia doesn't just mean a decline in memory; it also affects physical agility, which can lead to injuries when seniors fall and fail to protect their heads in time. An 83-year-old Japanese doctor shares that regularly practicing a 20-second "finger exercise" can help prevent dementia and cognitive decline by activating the brain. 

According to a report by Toyo Keizai Online, Dr. Yoshie Ishida, a Health Science PhD and Honorary Professor at Joshibi University of Art and Design, explains that decreased muscle strength is not the only factor leading to reduced agility. The decline in brain function plays a deeper role. When the function of the brain's "motor cortex" area weakens, agility decreases. The motor cortex is the control center for body movement. If it malfunctions, the body cannot move quickly, and reactions in emergencies slow down. Ishida suggests that doing a 20-second finger exercise daily can help maintain agility.

1. 20-Second Finger Exercise

High-speed finger exercises stimulate the brain by moving the fingers rapidly. Fingertips are areas dense with nerves. Consciously moving these areas can activate the brain's motor cortex:

1. Slightly bend your elbows with palms facing you. Bend your thumb, index finger, middle finger, ring finger, and little finger in sequence to make a fist. Repeat this action for 10 seconds.
2. Bend your little finger, ring finger, middle finger, index finger, and thumb in sequence to make a fist. Repeat this action for 10 seconds. Repeat as quickly as possible.

Ishida notes that the key to finger exercises is moving the fingers as fast as possible. It might be difficult at first, but with practice, fingers will gradually become more flexible. She explains that to move each finger correctly, the brain must send precise commands from multiple areas, including those responsible for directing movement, planning movement, and receiving bodily sensations. More complex finger movements, such as moving each finger sequentially, are more effective in activating different parts of the brain than simple actions like making a fist or opening the palm.

2. Tongue Curling Exercise

Ishida also points out that agility is not only reflected in limb movements but also in tongue movement. If the tongue muscles are weak, it can not only lead to unclear pronunciation but also affect swallowing. Tongue curling exercises can strengthen tongue muscles and prevent aspiration (accidental inhalation of food or liquid into the airway).

Method: Close your mouth and slide your tongue along the outside of your gums. Slide clockwise 5 times, then counterclockwise 5 times, along the upper, side, and lower gums. The key is to move the tongue slowly, with wide amplitude and strength. Repeat 2 to 3 times.

Ishida explains that when swallowing food, the entrance to the airway closes to prevent food from entering the windpipe. At this moment, the tongue muscles not only push food deeper into the throat but also coordinate with the airway closure to prevent aspiration. However, when tongue muscle strength weakens and flexibility decreases, this coordination fails, making it easier for food to accidentally enter the windpipe, increasing the risk of aspiration. If a bacterial infection occurs, it can develop into aspiration pneumonia. Since aspiration pneumonia can be life-threatening for the elderly, exercising the tongue muscles helps strengthen them while preventing and improving facial sagging.

Incorporate "Brain-Engaging" Habits into Daily Life

Ishida says everyone experiences some degree of brain aging. To prevent this, beneficial brain-health habits can be incorporated into daily life, such as walking and cooking. She notes that people skilled at cooking might think it's simple and doesn't require much mental effort. However, preparing a meal actually requires considerable "brainpower," including checking ingredients in the fridge, thinking about possible dishes, how to combine them, and seasoning them. Therefore, cooking itself is excellent brain exercise.