Leading Neuroscientist Advocates Three Exercise types for Brain Cell Growth
New York, NY – November 8, 2025 – A prominent neuroscientist is urging individuals to incorporate specific workout routines into their lives to stimulate neurogenesis – the creation of new brain cells – and bolster cognitive function. Dr. Wendy Suzuki, a professor of neural science at New York University, highlights the critical role of exercise in brain health, particularly as populations age and neurodegenerative diseases become increasingly prevalent.
The brain’s capacity to generate new neurons was long believed to be limited to early progress. However, groundbreaking research over the past two decades has demonstrated neurogenesis continues throughout adulthood, offering a pathway to enhance learning, memory, and overall brain resilience. This discovery has significant implications for preventing cognitive decline, managing mood disorders, and possibly mitigating the effects of conditions like Alzheimer’s disease. With an aging global population, maintaining and improving brain health is becoming a paramount public health concern, and Dr. Suzuki’s recommendations provide accessible, evidence-based strategies for individuals to proactively support their cognitive well-being.
Dr. Suzuki identifies three key exercise types as particularly effective in promoting neurogenesis. The first is aerobic exercise – activities like running, swimming, or brisk walking – performed at a moderate to vigorous intensity for at least 30 minutes, three times per week. “Aerobic exercise is like fertilizer for your brain,” Dr. Suzuki explained in a recent interview. ”It dramatically increases blood flow,delivering oxygen and nutrients essential for neuron growth and survival.”
Secondly, she recommends incorporating high-intensity interval training (HIIT). HIIT involves short bursts of intense activity followed by brief recovery periods. Studies have shown HIIT can elevate levels of Brain-Derived Neurotrophic Factor (BDNF), a protein crucial for neuron growth, synaptic plasticity, and learning.
Dr.Suzuki emphasizes the benefits of strength training. While often associated with physical strength and muscle mass, resistance exercise also contributes to cognitive enhancement. “Strength training isn’t just about building biceps,” she states. “It releases growth factors that support brain health and improve cognitive function, particularly executive functions like planning and decision-making.”
These exercise recommendations are not intended as a cure-all, but rather as a powerful tool to complement other brain-healthy habits, including a nutritious diet, sufficient sleep, and ongoing mental stimulation.Dr. Suzuki’s work underscores the proactive role individuals can take in safeguarding their cognitive health throughout their lifespan.