Try standing on one leg with your other leg out in front of you. After holding it for ten seconds, switch legs and do the same. You can also use a mirror to ensure that your legs are straight. Do handstands or cartwheels when you feel you’ve mastered beginner’s balancing. These will help you improve your coordination as well as your balance. Make sure your weight is distributed evenly. You don’t want to injure or strain certain areas when all your body should be working together. [2] X Research source
Do squats and deadlifts to strengthen the muscles in your legs and hamstrings. You can hold one hand weight in each hand while you perform the squat or deadlift, although deadlifts traditionally call for barbells. You can also use a barbell for squats. If you choose this option, place the barbell over your shoulder. You can do bench presses or other arm exercises. This increases your arm strength, which in turn will help you with activities such as throwing and catching. [3] X Research source
This exercise strengthens feet muscles and ankles. It also makes you lighter on your feet and increases foot coordination. Try to not trip over the cone. If you find you are knocking over the cone, slow your movements down until you are no longer hitting the cone. Once you’ve mastered this exercise at one level, increase your speed to gain more skill and balance. You can also add more 30 second repetitions. [4] X Research source
Complete each drill you perform 2 to 4 times, increasing repetitions once as you get better at them. You can also increase your speed as you improve. If you do not have an agility ladder, you can create your own with sticks and string or with tape. As an alternative, try this exercise going sideways instead of forward. Jump sideways between rungs before lifting your leg and arm as you do in the original exercise. [5] X Research source
Complete multiple cycles of these runs for the best results. You can also extend the distance once the initial runs become too easy for you. These are great ways to improve your strength, speed, balance, and precision. Do these a few times a week to fully see the benefits. [6] X Research source
Once you have mastered this, try increasing your speed over the hurdles, removing the pause in between each jump. Instead of hurdles, you can use cones, yoga blocks, or any 6 to 12 inch (15. 2 to 30. 5 cm) object you have on hand. Just make sure it is in a shape that is easy to jump over and that won’t cause injury. [7] X Research source If you are just beginning, try the 6 inch (15. 2 cm) first. If that is still too tall, try a smaller object or simply jump imaginary hurdles in the air. After completing a few weeks of this exercise, you can add additional height. The purpose of these types of drills is to increase your balance and stride length. This will help you improve your performance in sports such as tennis, soccer, and football. [8] X Research source
Choosing a hard-boiled egg rich in choline, which is type of B vitamin, can increase your verbal and visual performance. There is also a recent study that links this vitamin to a decrease in dementia. [9] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Eat foods rich in zinc, such as bran cereal. Zinc plays a pivotal role in cognitive stability and memory formation. There is also the bonus effect of improving your skin tone. [10] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Eat antioxidant-rich fruits and vegetables. They provide your brain with necessary nutrients that they may not be receiving from other things in your diet. They help increase mental capacity and memory. [11] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source A small amount of caffeine first thing in the morning from a cup of coffee or caffeinated tea can help improve your mental performance and memory as well as increase your concentration. [12] X Research source
Doing exercises such as aerobics releases vital neurotransmitters that increase concentration levels and brain power as well as help you focus. [14] X Research source Cardiovascular workouts can also increase the production of brain cells in your hippocampus, which is the part of your brain that is responsible for learning and memory. [15] X Research source You can go for a brisk walk, a jog, or a run if you prefer to be outside. If you prefer the indoors or in harsh weather conditions, use a stationary bike or treadmill. Do these exercises for 45-60 minutes, four days a week. [16] X Research source Not only will it help your mental state, it will also help with physical agility as well.
Pick any type of reading that most excites you. As long as you are engaged and enjoying it, your mind will be engaged.
You can complete Sudoku, crossword puzzles, or other games that test your reasoning skills to keep your mind agile. Also try trivia based games to build your brain muscles and improve memory. [18] X Research source Even if you are older with no previous experience or not a huge gamer, pick a video game that you can enjoy, such as a driving or puzzle game. This will give you a sense of entertainment while improving your mental capacity as well. [19] X Research source There are also online platforms such as Luminosity. com that provide a multitude of games to increase mental agility. Luminosity bases their games of scientific research and tailors the games you play to the areas of your mind that you want to improve. [20] X Research source
Difficult, new tasks increase brain function and memory retention. This works your brain in new ways and reaches unfamiliar mental territory. [22] X Research source
