Below is a list of cognitive drills that can be layered into the class segments of your choice. It is important that you practice the class segment and the cognitive exercise or drill together before implementing into your class.
Learning & Brain Teasers
Learning new vocabulary
Build members vocabulary by teaching them new words in class. Words that sound alike or nearly alike, but have different meanings are great as well. For example, stationary (standing still) and stationery (writing paper).
Synonym or antonym
Have your participants name as many synonyms as possible to a word you cue. For example, if you start with the word “large”, your participants can call out words such as “big,” “giant,” “huge,” “immense,” or “massive.” This drill also works well with antonyms. In the case of the cue “large”, antonyms include words such as “small,” “little,” or “tiny.”
Brain Teasers
A brainteaser is a type of riddle that makes one think. Challenging brain teasers include naming state capitols, words that start with letter “A” or movies made before 1960. Keep in mind, the brainteaser will be given while members are moving so ensure it’s not too challenging.
Memory Recall
Non-related word pairs
Provide member with non-related word pairs. For example, fork/roof, candle/shirt, or grapes/canyon can be very challenging to commit to memory. Taking suggestions from your participants can add to the fun of this memory recall game. Test their memory later in class by asking them to recall the non-related word pairs.
Assign words or colors to movement
Assign random words or color to movement.
Sample 1 – Random word cues
Alternating heel digs = dog
Alternating toe tap to side = street
Alternating knee lift = donut
Alternating toe taps to back – feather
Sample 2 – Color cues
Alternating heel digs = yellow
Alternating toe tap to side = pink
Alternating knee lift = blue
Alternating toe taps to back – brown
Chunking information
Chunking describes the process of grouping information together. Try giving your class members three or four numbers to remember and revisit those numbers at the end of a specific segment or end of the class. You could really challenge members by giving them two different number combinations in one or more segments of class. For example, in the warm-up give three numbers to recall: 2, 87, 159. Then, during your work segment, provide an additional set of numbers: 65, 41, 111. Test their recall at the end of class.
Lists
Try giving a grocery list of random items near the beginning of class and revisiting your list in later segments. For even more of a challenge, add a second list, e.g., such as common household items like a mirror, couch, or chair.
Alphabet challenges
Challenge members to say the alphabet backwards, every other letter of the alphabet or choose a random letter at which to start from.
Movement Drills
Coordination drill
Coordination is the ability to use the right and left sides of the body together at the same time or with alternating movements or the upper and lower body at the same time or opposite of each other. Coordination drills can be added during various segments of class. The SilverSneakers ball is a wonderful tool to use as you create coordination drills for your participants. Sample video drills are found in the Brain Health Class Implementation section.
Crossing midline
The body’s mid-line is an imaginary line down the center of the body that divides the body into left and right. Crossing the body’s mid-line is the ability to reach across the middle of the body with the arms and legs. We can do this in drill such as ZYZ.
Speed Variations and Recreation Drills
Reaction time drill
Reaction time drills can be challenging and fun. Students can be told to raise their opposite hand when the instructor calls out right or left, or they may make a movement change when they are cued with a specific color or number, e.g., double time march when the instructor cues the number three or an arm lift to tempo for the number 100.
Speed changes and uneven rhythm variation
Speed play, moving from half time to tempo to double time movement on cue can be a brain challenge worth implementing in class. Try changing tempo with visual or verbal cues that are unrelated to movement. Visual cues such as pointing to the side of the room or drawing a circle with your finger can prompt movement change as well as using unrelated cues like using number cues in French or types of vegetables.
Examples include:
- Single, single, double hamstring curls
- Three marches and one tap to the side
- Eight count strength training combination examples:
- Complete one half bent-over row, drawing weight to sides (Count 1)
- Add three triceps kickbacks (Counts 2, 3, 4, 5, 6, 7)
- Complete the 2nd phase of the bent-over row, extending arms forward to start point (Count 8)
Problem Solving
Math (addition, subtraction, multiplication)
Any math equation will work, if it is challenging enough to take some thought, but simple enough to figure while in a group exercise class.
Serial 3s and 7s subtraction
Pick a random number and subtract by three or seven at a challenging but achievable pace. Subtracting by any number will work to get your class started.
Assign Math to Movement (Math & Reaction)
Give participants an exercise – a squat – then, provide math equations. If the math equation is odd (e.g., 2 + 3 = 5) they continue to squat but if the math equation is even, then participants stop squatting.
The brain is flexible and adaptable. When we learn something, whether it is a new dance step or a coordination drill, cells in the brain change and adapt so the brain can encode that new information. Each new memory becomes part of the brain. This is one reason why introducing new and challenging skills in your SilverSneakers classes can have such a positive effect on your participants’ brain health.
Use your imagination to create fun and engaging drills that encourage your SilverSneakers members to think on their feet – and be sure to practice each new drill prior to introducing it in your classes. Once a drill becomes too simple for your participants, you can change one element of the drill or create a completely new movement or cognitive challenge.