Why Every Busy Professional Needs Exercise to Combat Stress and Aging
Exercise isn’t a luxury; it’s a necessity for thriving under stress
If you think skipping exercise helps you be more productive, think again. I get it—when your to-do list is endless and deadlines are looming, the gym can feel like the last thing you have time for. But here's the truth: regular exercise doesn’t just strengthen your body—it literally changes your brain, helping you better handle stress and protect against cognitive decline. How can you afford not to prioritise it?
In 2018, after a tsunami and earthquake destroyed my family's business, I was paralyzed by anxiety. Simple tasks became overwhelming, and fear clouded my every decision. But when I got back into the gym, something powerful happened. Physical training began shifting my mindset, transforming my emotions, and restoring my cognitive abilities. In this article, I'll explain how exercise impacts your brain ability to focus in the short term, improves your emotional well-being, and helps safeguard your mind against degenerative diseases. This was the turning point that saved me from falling into depression and reshaped my life. I hope it can inspire those of you facing your own challenges to take similar steps toward overcoming them. The insights shared here are based on the groundbreaking research of Dr. Wendy Suzuki, Professor of Neural Science and Psychology at New York University.
The two brain areas to focus on are the prefrontal cortex and the hippocampus. The prefrontal cortex, located just behind your forehead, is responsible for your decision making, ability to focus attention, and your personality. The hippocampus, located in the temporal lobes which sits slightly above your ears, is the area crucial for your ability to retain memories for facts and events.
Immediate Brain Benefits of Exercise
Exercise has an almost immediate impact on your brain, especially in the areas that help you manage stress and focus under pressure. One of the first things that happens during exercise is the release of neurotransmitters—chemicals that transmit signals in the brain and play a crucial role in regulating mood and cognitive functions. These neurotransmitters, including dopamine, serotonin, and noradrenaline, are essential for improving focus, enhancing motivation, and lifting mood.
Dopamine is the "feel-good" neurotransmitter, often associated with motivation and pleasure. When you exercise, dopamine levels rise, giving you that "runner’s high" and a sense of achievement after a good workout. This spike helps you feel more motivated and productive, and it plays a role in reinforcing positive behaviors—like choosing to exercise regularly.
Serotonin, another key neurotransmitter, helps regulate mood, sleep, and appetite. Exercise boosts serotonin levels, which is why you often feel calmer and more positive after a workout. Increased serotonin can help mitigate stress, anxiety, and depression, making exercise a powerful tool for emotional regulation.
Noradrenaline (or norepinephrine) is closely related to the body’s fight-or-flight response, which helps you stay alert and focused. When you exercise, your body naturally increases noradrenaline levels, which sharpens your focus and makes it easier to concentrate on tasks. This is especially beneficial for busy professionals who need to stay sharp throughout the day, even when managing high-pressure situations.
Research by Dr. Wendy Suzuki highlights that exercise, particularly aerobic exercise, causes immediate improvements in brain function, especially in the prefrontal cortex and hippocampus. Dr. Suzuki's studies show that physical activity enhances cognitive functions such as memory, attention, and decision-making. In her work, she discusses how even a single session of exercise can improve focus and cognitive flexibility, helping you handle complex tasks with greater ease. This can be a game-changer for professionals who need to stay on top of their work while managing stress.
Long-Term Brain Health and Neurodegenerative Diseases
The benefits of exercise don’t stop after the immediate "high." Over time, regular physical activity can have profound long-term effects on brain health, particularly in protecting against neurodegenerative diseases like Alzheimer's and Parkinson's. Dr. Suzuki’s research also indicates that sustained physical activity can slow down the aging process of the brain, promoting neuroplasticity—the brain’s ability to reorganize and form new neural connections. This is essential for maintaining cognitive function as we age.
When you exercise consistently, it helps build new neurons in the hippocampus, the region responsible for memory formation. This is particularly important because the hippocampus naturally shrinks with age, which is a key factor in memory loss and cognitive decline. However, studies have shown that regular physical exercise can increase hippocampal volume, protecting against this shrinkage and helping preserve memory and learning abilities.
Moreover, exercise can help regulate brain-derived neurotrophic factor (BDNF), a protein that plays a critical role in neuroplasticity. Higher levels of BDNF are linked to improved memory, learning, and overall brain health. By keeping BDNF levels high through consistent exercise, you are essentially safeguarding your brain from the long-term effects of aging and cognitive decline.
For busy professionals who often juggle stress, deadlines, and demanding work schedules, this is invaluable. Regular exercise not only helps manage immediate stress but also strengthens the brain to handle future challenges with resilience. By reducing the risk of neurodegenerative diseases, exercise ensures that you can continue to perform at your best throughout your career—and into your later years.
How Exercise Helps the Busy, Stressed Professional
For the busy professional, the idea of adding exercise into an already packed schedule may seem daunting. But the truth is, it’s one of the best investments you can make for your mental and physical well-being. The good news is the ‘minimum effective dose’, according to Dr. Suzuki, of three to four sessions of a minimum of thirty minutes per week; is enough for you to feel the benefits as your brain begins to change.
In addition to its cognitive benefits, exercise improves your physical health, which is crucial for maintaining high energy levels and reducing burnout. When you're physically fit, you're more likely to feel energized, sleep better, and have greater mental clarity. This translates into better performance at work, improved decision-making, and increased resilience to daily stresses.
By prioritizing exercise, you’re not just investing in your current success, but in your future health and preservation of life. It’s a tool that helps you perform better in the short term and protects your brain for the long haul, ensuring that you stay sharp, focused, and healthy well into your later years.
Conclusion
Exercise isn’t just about building strength or losing weight—it’s a powerful tool for reshaping your brain, improving your mood, and safeguarding against future decline. As Dr. Wendy Suzuki's research shows, regular physical activity has the power to enhance cognitive function, regulate emotions, and protect the brain against aging and neurodegenerative diseases.
So, how can you afford not to prioritize exercise? For busy professionals, it’s not a luxury—it’s a necessity. Your brain, your body, and your career all depend on it. Taking the time to invest in your physical health will pay off in dividends, helping you thrive today and protecting your future.
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