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    “The Brain-Changing Benefits of Exercise” by Wendy Suzuki

    Görkem Gümüştekin • public
    • 4 min read
    “The Brain-Changing Benefits of Exercise” by Wendy Suzuki

    Table of contents

    Suzuki explains the scientific evidence supporting the positive effects of exercise on the brain, revealing how physical activity can enhance memory, cognition, and overall mental well-being.

    For Key Ideas, Questions and Quotes from this talk, you can scroll below.

    Wendy Suzuki gave this speech at the TED Conference. All rights to the speech and the video above belong to TED.

    About Wendy Suzuki

    Wendy Suzuki is a Professor of Neuroscience and Psychology at the New York University Center for Neural Science and popular science communicator. She is the author of Healthy Brain, Happy Life: A Personal Program to Activate Your Brain and Do Everything Better. (Source: Wikipedia)

    Key Ideas From Talk

    When I was younger, I wasn't really into sports. Between attending a science high school and a technical university, I spent more time on mental activities than physical. As a result, I wasn't happy with my physical appearance in my early twenties. That's when I decided to start doing sports, and I've been doing it regularly ever since. It's become an essential part of my identity.

    I'm planning to write an article about the benefits I've gained from sports over the years. However, my observations are purely personal. Wendy Suzuki, on the other hand, explains the benefits of sports with scientific data and research. She shares not only the physical benefits of sports but also the effects on our brains.

    We all know that sports are good for us, but listening to Wendy's speech reinforces this knowledge. I highly recommend it to anyone who wants to increase their awareness of sports. Here are the ideas that I found most appealing:

    1. Exercise has immediate and long-term effects on the brain: Physical exercise has immediate effects on the brain, such as improved mood and focus. Long-term exercise leads to structural and functional changes in the brain, including increased neuroplasticity and the growth of new neurons.
    2. Exercise improves cognitive functions: Regular exercise enhances various cognitive functions, including attention, memory, and executive function. It can also reduce the risk of cognitive decline and neurodegenerative diseases like Alzheimer's.
    3. Exercise boosts mood and mental health: Physical activity releases endorphins, which are natural mood-boosting chemicals. Regular exercise has been shown to alleviate symptoms of depression and anxiety, improve self-esteem, and enhance overall mental well-being.
    4. Exercise enhances learning and academic performance: Exercise promotes a conducive environment for learning by increasing blood flow and oxygen to the brain, which improves concentration and information retention. Students who engage in physical activity often show better academic performance.
    5. Exercise can be tailored for maximum brain benefits: Different types of exercise have varying effects on the brain. Aerobic exercises, such as running or swimming, have been particularly linked to cognitive benefits. Adding variety and challenging oneself with new activities can also enhance brain health.

    Questions to Ask Ourselves

    1. How often do I exercise, and do I realize the immediate and long-term benefits it has on my brain and mental well-being?
    2. Have I noticed any improvements in my memory, focus, or problem-solving abilities after engaging in physical activity?
    3. How does exercise affect my mood and overall mental health? Do I feel happier or less stressed after a workout?
    4. In what ways can exercise support my learning, mental performance? Have I noticed any changes in my productivity or creativity when I incorporate physical activity into my routine?
    5. Am I open to trying different types of exercise and adding variety to my workouts to maximize the positive effects on my brain?
    6. What are the challenges or barriers that prevent me from exercising regularly, and how can I overcome them?
    7. How can I make exercise a more enjoyable and sustainable part of my daily life?
    8. What specific goals can I set to prioritize and increase my physical activity levels, knowing that it will positively impact my brain and overall well-being?

    Notes From Talk

    ✒️
    After several years of really focusing on this question, I've come to the following conclusion: that exercise is the most transformative thing that you can do for your brain today for the following three reasons.
    ✒️
    It has immediate effects on your brain. A single workout that you do will immediately increase levels of neurotransmitters like dopamine, serotonin and noradrenaline. That is going to increase your mood right after that workout, exactly what I was feeling. My lab showed that a single workout can improve your ability to shift and focus attention, and that focus improvement will last for at least two hours. And finally, studies have shown that a single workout will improve your reaction times which basically means that you are going to be faster at catching that cup of Starbucks that falls off the counter, which is very, very important.
    ✒️
    The most common finding in neuroscience studies, looking at effects of long-term exercise, is improved attention function dependent on your prefrontal cortex. You not only get better focus and attention, but the volume of the hippocampus increases as well. And finally, you not only get immediate effects of mood with exercise but those last for a long time. So you get long-lasting increases in those good mood neurotransmitters.
    ✒️
    The most transformative thing that exercise will do is its protective effects on your brain. Here you can think about the brain like a muscle. The more you're working out, the bigger and stronger your hippocampus and prefrontal cortex gets. Why is that important? Because the prefrontal cortex and the hippocampus are the two areas that are most susceptible to neurodegenerative diseases and normal cognitive decline in aging. So with increased exercise over your lifetime, you're not going to cure dementia or Alzheimer's disease, but what you're going to do is you're going to create the strongest, biggest hippocampus and prefrontal cortex so it takes longer for these diseases to actually have an effect.

    This talk is a part of following list: "Talks That Changed My Perspective".