Engaging in as little as 90 minutes of physical activity per week can substantially enhance your performance and serve as a protective measure against cognitive decline. Juggling a busy schedule akin to navigating a bobsled up a tree can make finding time for exercise seem daunting. However, Dr. Wendy Suzuki, a professor of neuroscience and psychology at New York University, asserts that incorporating physical activity into your workweek can exert an incredibly positive influence on your brain.
Reflecting on her own sedentary work lifestyle, Dr. Suzuki experienced physical and mental improvements after embracing a variety of exercise classes at the gym. Beyond shedding excess weight, she observed enhanced mood, increased energy levels, and improved focus, prompting her to investigate the correlation between exercise and cognitive benefits through literature reviews and lab research.
Dr. Suzuki identifies three powerful ways in which exercise impacts the brain. Firstly, physical activity triggers the immediate release of neurotransmitters like serotonin, dopamine, and noradrenaline, contributing to better mood, faster reaction times, and improved attention. These effects can persist for up to two hours post-exercise. Secondly, consistent exercise induces long-term changes in the brain’s function, physiology, and anatomy, resulting in the generation of new brain cells, particularly in the prefrontal cortex and hippocampus. As these brain regions expand, critical thinking, decision-making, personality, and memory retention improve. Thirdly, regular exercise acts as a protective mechanism against neurodegenerative diseases, making the brain more resilient over time. Dr. Suzuki aptly likens exercise to a “supercharged 401K for your brain,” suggesting that the more invested in physical activity, the better equipped one is to maintain a high quality of life in the future.
“Physical exercise not only improves our overall health and brain-body functioning but also acts as a source of physiological resilience, helping us manage stress both physically and psychologically”, says Dr. Wendy Suzuki
For those seeking to reap these benefits, Dr. Suzuki recommends exercising three to four times a week for at least 30 minutes per session, involving aerobic activities that elevate the heart rate. Importantly, she emphasizes that fancy equipment or an expensive gym is not necessary, as cardio and body-weight exercises can be performed virtually anywhere.
What’s the most transformative thing that you can do for your brain today? Exercise! says neuroscientist Wendy Suzuki. Get inspired to go to the gym as Suzuki discusses the science of how working out boosts your mood and memory — and protects your brain against neurodegenerative diseases like Alzheimer’s. Wendy Suzuki is researching the science behind the extraordinary, life-changing effects that physical activity can have on the most important organ in your body: your brain.
While Dr. Suzuki provides a minimum exercise recommendation, she encourages individuals to tailor their approach based on factors such as age, fitness level, and genetics. The goal is to move beyond a one-size-fits-all mentality and discover a personalized optimum exercise routine.
In addition to mental performance, exercise offers broader benefits, including self-acceptance, discipline, and being present in the moment. These valuable lessons, learned through physical challenges, are integral to achieving success. Whether aiming for optimal mental function or holistic well-being, the incorporation of regular exercise emerges as a powerful and worthwhile investment in oneself.