Feb 2, 2021 / Mary Halton
This post is part of TED’s “How to Be a Better Human” series, each of which contains a piece of helpful advice from people in the TED community; browse through all the posts here.
Motivation is not in high supply these days — but ensuring that we move a little bit every day is more important for us than ever, according to Wendy Suzuki PhD, a neuroscientist at New York University.
Dr. Suzuki studies the neurological impacts of exercise, and she says that just a walk around the block or a 10-minute online workout will not only improve your day but also benefit your brain in a lasting way.
“Exercising to increase your fitness literally builds brand new brain cells. It changes your brain’s anatomy, physiology and function,” she explains. “Every time you work out, you are giving your brain a neurochemical bubble bath, and these regular bubble baths can also help protect your brain in the long term from conditions like Alzheimer’s and dementia.”
Not only can this help us in our work but it’s also incredibly good for our mental health. In August 2020, Dr. Suzuki informally tested this out with a group of students in one of her NYU classes over Zoom. Participants took a quick five-minute anxiety assessment, and then she surprised them with a 10-minute IntenSati workout. After they exercised, the students took the assessment again.
“What we found is the first time they took that assessment, they were scoring at close to clinical anxiety levels,” she recalls. “After a 10-minute workout, their anxiety scores decreased to normal levels. That is why you need to incorporate these bursts of activity in your day; it helps your mental health and it also helps your cognition.”
Many of the positive effects she mentions come from doing cardiovascular exercise — that is, any workout that gets your heart rate up. But even this can be more accessible than it feels. A vigorous session of power vacuuming will get your heart pumping, even if you can’t go for a run. If your building has stairs, take them instead of an elevator.
Even if you start with just a few minutes a day, it’s likely that you will end up increasing what you’re doing over time. That’s what research in Dr. Suzuki’s lab has shown. “The more exercise you do — if you are successful at regularly exercising — the more motivation you gain,” she says. “I don’t want to do it some mornings, but then I remember how good it really feels at the end.”
When is the best time to work out? Similarly, there’s no need to be too prescriptive with timing, according to Dr. Suzuki. As she puts it, “Anytime you feel like working out? Work out. That will be beneficial to you. So whenever you find time, just do it, especially if you’re a parent with young children.”
One of the most prolific areas of online fitness is on TikTok, where many coaches and personal trainers are sharing workouts for all body types and living situations.
Justin Agustin, a personal trainer based in Montreal, Canada, has been offering short workouts that don’t require special equipment or choreography.
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.
- This is one of the best presentations , I have ever heard in TED. Look, the professor is so energetic and lively. And she knows how to hold audience's attention.
- That
was such a great talk. Dr Suzuki seems so admirable. She made her own
decision to get out of the bad situation and changed her scientific
focus because she found something that made her curious and she burned
for. We need much more people like her!💖
- I have been extremely, extremely depressed for several months now. I felt nothingness, complete hopelessness and emptiness and sadness. Yesterday I decided to workout for 30-40 minutes. And guys, that complete hopelessness and sadness literally after one session it's gone. I'm so much better. I'm so happy. I had been suffering from insomnia too, but I slept so well. After so long. And that's the reason I'm going to start working out everyday. 🏅
- After a terrible break up, I tried reading books, friends chatting, seeing films, therapy, creative writing, travel, everything to "stop" being sad. Ive tried everything until I started dance classes. Dancing was the only activity that stop me of "thinking". While I was focus on my hips, my arms, my thumb and my middle finger together, straight head, straight knees, feet in second position. Its just impossible to me to think about how broken my heart was. It gives me structure, gives me some kind or organization in the chaos that my life was. It wasn't only physical effort, Ive needed that much focus to do all that exercise in a graceful way and without crying.
- I suffer from depression, I feel empty most of the time, I have ADHD, I’m always anxious, and socially awkward. every time i exercise I notice people react more positive towards me and I feel better threw out the day. Its hard to keep doing it though most of the time I’m working and when I’m not, I feel like doing nothing.. this has inspired me to start again.🏆
- It's simple science: When you walk, you're doing what we evolved to do, to survive. So the brain, knowing it is in its natural element, will focus more, to survive. It's good.
- As a teenager I suffered from depression due to puberty and hormonal imbalances. I was crying constantly, low self esteem and I HATED myself. Not to mention the acne, weight gain and puppy fat, which worsened my self esteem. I started exercising during this time, and within two years, my low moods and crying had dissipated . Had it not been for the days I pushed myself to run, to go to the gym, my depression would have lasted years beyond puberty. I’m 21 years old now, and currently an international student living away from home amidst a global pandemic. I make it a point to workout in my dorm room at least 5 times a week, no matter how tired I am after a whole day of online classes. It’s the MAIN thing keeping me sane, preventing me from having breakdowns and stressing less even with the struggles and uncertainty of the current circumstances. It saved my life, and it still does
- This covid was frustrating 😷 until I started to do some exercise for 30 minutes,.. Guess What!? My whole personality, is getting evolved. I had started to change my routine, before watching this video, now I know how it changed me ✨❤
- "Exercise actually produces brand new brain cells"
Me with two brain cells left: Yeah I guess I could use some 😁 - Wow! I have been doing exercise for last 6 days. She's right. I have noticed all the changes she's just mentioned. But listening to this video gave me a research based confidence, lol 😊
- He’s an alternative to running if you want to stay indoors #cardio #homeworkout #beginnerworkout ♬ original sound – Lily Bloomberg
- Low-impact silent cardio workout for beginners! #beginnerworkout #cardio #apartmentworkout ♬ desparado by rhianna – dali
- Indoor cardio with beginner and advanced options with @kathleen_jd #beginnerworkout #indoorcardio #couchworkout ♬ desparado by rhianna – dali
