How to exercise the prefrontal cortex of the brain

Exercising the frontal lobe of the brain can be achieved through cognitive training, physical exercise, emotional regulation, social interaction, and artistic creation. The prefrontal cortex is a critical brain area responsible for decision-making, self-control, and complex thinking, and targeted training can help improve executive function.

1. Cognitive training [SEP]: Engaging in mental activities that require focused attention can effectively activate the prefrontal cortex. Logic games such as Sudoku and Go require continuous analysis and judgment, while reciting poetry or learning a new language requires the use of working memory, all of which can stimulate neuronal connections. It is recommended to schedule a fixed time every day for structured thinking training, such as completing complex math problems within a limited time or playing memory card matching games.

2. Physical exercise

Regular aerobic exercise can promote blood flow perfusion in the frontal lobe region. Moderate intensity exercises such as brisk walking and swimming can increase the secretion of brain-derived neurotrophic factors, and half an hour of exercise three times a week can be effective. Yoga and Tai Chi, which require coordination between body movements and breathing, are more effective in synchronously activating the brain's executive control network.

3. Emotion regulation

Mindfulness meditation has a significant effect on improving prefrontal function. Daily respiratory observation exercises can enhance the activity of the ventromedial prefrontal cortex related to emotional management. Keeping emotional diaries or undergoing cognitive reappraisal training can help establish healthier emotional response patterns, which require the involvement of prefrontal regulation.

4. Social Interaction

Complex social scenarios will forcibly activate the psychological theory function of the prefrontal cortex. Participating in activities that require understanding others' positions, such as debates and script readings, or learning quick reaction interactions like improvisational comedy, can exercise social cognitive abilities. Regular in-depth conversations with different groups of people are also an effective way.

5. Artistic creation

Improvisational painting or music creation requires the integration of multiple sensory information in the prefrontal cortex. The coordination of reading scores and movements when learning a new instrument, and the logical arrangement of plot when writing freely, these creative activities will fully activate the prefrontal cortex regions. It is recommended to engage in open art practice with no predetermined goals at least twice a week. Maintaining sufficient sleep and a balanced diet are the fundamental guarantees for exercising the prefrontal cortex. The omega-3 fatty acids found in deep-sea fish contribute to the health of nerve cell membranes, while the vitamin E provided by nuts can reduce oxidative damage. It is suggested to combine multiple training methods alternately to avoid the decline of effect caused by a single mode, and the improvement of cognitive function can be observed for more than six weeks. If you experience headaches or fatigue during the training process, you should immediately stop and consult a professional physician.