Move to Protect Your Brain: What Science Reveals

What if our brain's best ally wasn't in a pill, but in our legs?
NYU neuroscientist Wendy Suzuki has revolutionized our understanding of the link between physical movement and brain health . Her research—supported by numerous clinical studies—demonstrates that regular exercise acts as a powerful shield against neuronal aging and cognitive degeneration .

Brain Aging: A Preventable Process?

With age, our brain changes:

- The hippocampus, a key area of ​​memory, begins to shrink.

- Levels of BDNF (an essential neurotrophic factor) drop.

- Oxidative stress and neuronal inflammation increase.

These transformations, long considered "inevitable," can now be slowed down — or even partially reversed — through physical exercise.

The Wendy Suzuki Effect: The Brain in Motion

In her work, Wendy Suzuki identified aerobic exercise as a key tool for improving cognition.

The results are both rapid and lasting:

- From the first 45-minute session of brisk walking or cycling: 5 to 10% improvement in attention and concentration skills.

- After 6 weeks of regular training (3x/week): +15 to 20% performance on episodic memory tests.

- After 6 months: increase in the volume of the hippocampus of 2%, the equivalent of 2 years of cerebral rejuvenation [1].

Why is exercise so effective?

Physical activity acts on several levels:

1. Increased cerebral blood circulation → better oxygenation of neurons.

2. Release of BDNF (Brain-Derived Neurotrophic Factor) → support for neurogenesis and synaptic plasticity.

3. Reduction of inflammatory markers (IL-6, TNF-α) → protection against cellular stress.

4. Regulatory effects on dopamine, serotonin and noradrenaline → better mood, greater emotional resilience [2].

And what about Alzheimer's disease?

Studies in patients at risk for or with mild cognitive impairment (MCI) show that exercise:

- slows down brain atrophy,

- improves executive functions,

- and strengthens functional autonomy [3].

 Walking 3 times a week is enough to produce structural changes measurable on brain imaging.

The ideal protocol according to science

To optimize these effects, here is the recommended pattern:

- Duration: 30 to 45 minutes per session

- Frequency: 3 to 4 times per week

- Type: moderate aerobic (brisk walking, cycling, dancing, swimming)

- Target intensity: 60 to 75% of maximum heart rate:  (max HR calculation: (220 - age) × 0.6 to 0.75)

Advanced Synthesis Based on Wendy Suzuki

1. The type of exercise recommended by Wendy Suzuki

Moderate to intense aerobic exercise
→ This means: brisk walking, light running, dancing, cycling, swimming, cardio training — not just strength training .

It's not the extreme intensity that matters, but the cardiovascular stimulation sufficient to increase cerebral blood flow.

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2. Recommended duration for cognitive effects

• 30 to 45 minutes per session

• 3 to 4 times a week minimum

• Visible effects on memory and mood after 6 weeks of regular training (in young and older adults).

(Source: his own longitudinal studies at NYU + TED talk)

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3. Target heart rate

To optimize cognitive effects:

• Aim for 60-75% of maximum heart rate.

Quick formula:
(220 - age) x 0.6 to 0.75

Example :

• 30 years old → Theoretical maximum heart rate: 190

• Ideal zone: 114 to 142 beats/minute

(Few people know that the brain does not benefit as much if the rhythm is too low or too high!)

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4. Training schedule by age (approximate)

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In summary

Moving isn't just about maintaining your body.

It's about regenerating your brain, improving your memory, and preserving your mental vitality.

Physical exercise is one of the only natural interventions that is both preventative and curative for cognitive decline.

In an era where everything is accelerating, taking the time to move means choosing to remain in control of your mind.

Helpful note :
Wendy Suzuki also emphasizes that cognitive benefits are cumulative : the longer you continue beyond 6 weeks, the more profound the gains become (lasting brain plasticity).

References

Suzuki W. Healthy Brain, Happy Life . HarperCollins, 2015.

[1] Erickson, KI, et al. (2011). Exercise training increases size of hippocampus and improves memory. PNAS, 108(7), 3017–3022.

[2] Basso, JC, & Suzuki, WA (2017). The effects of acute exercise on mood, cognition, neurophysiology, and neurochemical pathways: A review. Brain Plasticity, 2(2), 127–152.

[3] Baker, LD, et al. (2010). Effects of aerobic exercise on mild cognitive impairment: a controlled trial. Archives of Neurology, 67(1), 71–79.