A growing body of research confirms what many have long suspected: regular physical activity benefits not just the body, but also the brain. Recently, Japanese-born neurologist and professor of neuroscience and psychology at New York University, Dr. Wendy Suzuki, brought this idea to global attention with a simple but powerful statement: “Every drop of sweat counts”.
Dr. Suzuki’s message is grounded in years of scientific work exploring how aerobic exercise affects brain structure and performance. Her studies show that consistent movement improves mood regulation, sharpens focus, and strengthens memory—effects linked to changes in the hippocampus, which plays a vital role in learning and recall, and the prefrontal cortex, which supports decision-making and emotional control.
In the following sections, we’ll look at the science behind her claim and how to integrate her recommendations into daily life.
Why every drop of sweat counts
According to Dr. Suzuki, aerobic exercise is one of the most effective tools for enhancing brain function over both the short and long term. She explains that activities like brisk walking, cycling, or swimming increase heart rate and blood flow, delivering more oxygen and nutrients to brain cells. This stimulates the growth of new neurons and strengthens the connections between them.
In her research, participants who engaged in aerobic workouts for about 45 minutes, two to three times per week, experienced significant improvements in memory recall, attention span, and processing speed. These benefits were not limited to younger adults; older participants showed measurable gains as well, suggesting that it is never too late to begin.
Dr. Suzuki also points out that the mood-boosting effects of exercise are immediate. Physical activity triggers the release of neurotransmitters like dopamine and serotonin, which can reduce stress and anxiety while improving your mental outlook. Over time, these effects compound, contributing to resilience against age-related cognitive decline and neurodegenerative conditions.
Her phrase—”every drop of sweat counts”—is a reminder that consistency is more important than intensity. Even shorter, less strenuous sessions can still produce measurable benefits if practiced regularly.
How to apply these findings in daily life
Building a brain-friendly exercise routine does not require drastic changes. The key is to choose activities that are enjoyable and sustainable, while aiming for regular aerobic engagement.
- Start with realistic goals. If 45 minutes feels challenging, begin with 10 to 15 minutes of moderate movement, gradually increasing duration and frequency as your stamina improves.
- Prioritize aerobic activities. Brisk walking, jogging, cycling, swimming, rowing, or dancing are all effective options that elevate heart rate and stimulate brain function.
- Make it part of your schedule. Treat exercise as a non-negotiable appointment. Early mornings, lunch breaks, or evenings after work can all serve as consistent time slots.
- Incorporate variety. Mixing different types of movement can keep workouts engaging and target different muscle groups.
- Pair movement with social interaction. Group classes, walking partners, or community sports add a social component that boosts motivation and mental engagement.
- Track your progress. Keeping a log of your sessions can help maintain accountability and show how small efforts add up over time.
By following these principles, the path to better brain health becomes more approachable. It’s not about pushing physical limits daily, but about making movement a regular part of life.