Move to Protect Your Brain: What Science Says

Neuroscientist Wendy Suzuki, professor at NYU, has reshaped our understanding of the link between physical movement and brain health. Her research — corroborated by numerous clinical studies — shows that regular exercise acts as a true shield against neuronal aging and cognitive decline.

As we age, our brain changes:

These changes, long considered “inevitable,” can now be slowed — and even partly reversed — through physical exercise.

In her work, Wendy Suzuki identified aerobic exercise as a key tool to enhance cognition.

The results are both rapid and long-lasting:

Physical activity works on multiple levels:

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

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

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

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

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

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

To optimize these effects, follow this recommended framework:

- Duration: 30 to 45 minutes per session

- Frequency: 3 to 4 times per week

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

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

Moderate to vigorous aerobic exercise
→ That means: brisk walking, light jogging, dance, cycling, swimming, cardio training — not just strength training.

It’s not all-out intensity that matters, but cardiovascular stimulation sufficient to boost cerebral blood flow.

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

Example:

Moving isn’t just about maintaining your body.

It regenerates your brain, sharpens memory, and preserves mental vitality.

Physical exercise is one of the few natural interventions that is both preventive and restorative against cognitive decline.

In a world that keeps accelerating, taking time to move is choosing to stay in charge of your mind.

Visit the page on Regenerative Movement for more information!

Start small — but start. Even 10 minutes of brisk walking is enough to activate cerebral circulation and BDNF release. What matters is consistency, not duration. You can split your effort: three 10-minute blocks throughout the day already deliver measurable effects on memory and mental clarity.

Yes — prioritize low-impact activities: swimming, stationary cycling, water aerobics, Pilates, or walking on flat terrain. These exercises stimulate neuroplasticity and cerebral circulation without stressing the joints. The key is to keep moving, even moderately, to avoid muscle loss and the sedentary lifestyle that accelerates neural aging.

That’s normal if you’re restarting. The heart adapts quickly to regularity: begin with 10 to 15 minutes at easy intensity, three times a week. Then increase your time or intensity by about 5% each week. The goal isn’t performance, but gradually strengthening your mitochondrial endurance and recovery capacity.

Zone 2 corresponds to a moderate effort where you can talk without getting breathless. You feel your heart beating faster, your breathing quickens slightly, yet you remain comfortable. In this range your brain benefits most from exercise: better oxygenation, increased BDNF production, and stimulation of memory circuits.

Yes. Brisk walking is one of the best exercises for cognitive health. It improves cerebral blood flow, reduces oxidative stress, and promotes the release of neurotransmitters like dopamine and serotonin. In just 6 weeks, memory and focus can improve by 15–20%.

Yes, music can amplify walking’s benefits for the brain. Studies show it naturally synchronizes your stride, stabilizes breathing, and stimulates dopamine — the neurotransmitter of motivation and pleasure. Regular rhythmic sounds also enhance brain coherence: neural activity synchronizes to the tempo, improving focus and motor coordination. For optimal cognitive effects, choose music between 100 and 130 BPM, or playlists with binaural beats that support creativity and mental clarity.

Don’t look for motivation — create it. Action always precedes desire. Start with a tiny action: a 5-minute walk, a few deep breaths, or a song that anchors you in movement. Each small step releases dopamine, reactivates reward circuits, and makes the habit feel more natural. The brain loves consistency; even a micro-routine, repeated, creates new momentum.

Never. Neurogenesis remains active throughout life. Studies show that at any age, regular training increases hippocampal size and improves memory. Exercise acts like a longevity therapy: it rekindles neural connections and supports cognitive vitality, even after years of inactivity.

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

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

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

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