A groundbreaking 20-year study has revealed that while many brain-training activities offer little cognitive benefit, speed training – a specific type of visual and attentional exercise – significantly lowers the risk of dementia. The research, following over 2,000 adults aged 65 and older, showed that participants who underwent just a few weeks of speed training experienced a 25% reduction in dementia diagnoses, a result far exceeding the effects of traditional memory or reasoning exercises.
Why Other Brain Games Fall Short
For years, brain-training apps and puzzles like crosswords have promised cognitive enhancement. However, the study demonstrates that these methods primarily engage deliberate thought processes rather than the automatic, rapid processing crucial for maintaining brain health. The key difference lies in how the brain is challenged. Crosswords rely on knowledge recall, whereas speed training forces the brain to quickly and accurately process visual information.
This type of training doesn’t require conscious effort; it works by strengthening the neurological pathways responsible for automatic reactions. Without regular reinforcement through “booster” sessions, these benefits fade over time.
How Speed Training Works: The Science Behind It
Speed training involves tasks like identifying objects flashing in peripheral vision while simultaneously focusing on central stimuli. The difficulty adapts as participants improve, ensuring continuous cognitive challenge. This differs drastically from games that test memory or problem-solving skills. The study suggests that engaging this automatic processing may help preserve brain function more effectively, especially as age-related decline sets in.
The Training Protocol: A Realistic Time Commitment
The study protocol isn’t demanding:
- Duration: 5–6 weeks
- Frequency: Twice per week
- Session Length: Approximately one hour
- Follow-up: Periodic booster sessions are critical for sustained benefits.
Where to Find Speed Training Programs
While the original study used a specific computer program, similar exercises are available in apps like BrainHQ, designed around the same principles. When choosing a program, prioritize those that:
- Adjust difficulty based on performance.
- Focus on quick visual tasks, not trivia or word puzzles.
- Challenge multi-tasking (e.g., tracking peripheral vision while concentrating elsewhere).
- Encourage consistent practice with periodic refreshers.
Combining speed training with other healthy lifestyle choices – physical activity, a nutritious diet, and sufficient sleep – can further enhance cognitive health.
The Takeaway: Invest in Focused Cognitive Exercise
The evidence is clear: not all brain training is equal. While enjoyable puzzles may offer mental stimulation, speed training stands out as the only method proven to reduce dementia risk in long-term studies. A few weeks of targeted exercise, followed by occasional booster sessions, could be a simple yet powerful strategy for preserving cognitive function for decades.
