Physical activity can keep your brain in good shape, says neuroscientist and dean of NYU College of Arts and Science Dr. Wendy Suzuki in a recent episode of a MasterClass series featuring neuroscientists and psychiatrists.

While we often find complex strategies, the solution may be as straightforward as taking one step after another. Walking, an exercise accessible to everyone, has been demonstrated to offer remarkable benefits for our brain health.

Suzuki highlighted the benefits of walking 10 minutes daily to improve mood, noting that strategic sports like soccer and basketball engage the prefrontal cortex more than other exercises. However, Suzuki described her weekly workout routine as distinct from conventional approaches, calling it "intenSati."

The word "intent" in intenSati comes from "intention," while "Sati" is derived from the Pali language, which means mindfulness or awareness. 

READ ALSO: The No. 1 Tip to Combat the 'Analysis-Paralysis' Mindset and Make Great Decisions

Cardio Plus Mantras: IntenSati

IntenSati is a fusion of aerobics, martial arts, kickboxing, yoga, and positive affirmation. It is the brainchild of fitness expert Patricia Moreno and designed specifically for individuals who dislike traditional gym settings. As detailed on the official IntenSati website, it blends high-energy cardio with high-emotion mantras to uplift, connect, and strengthen participants.

According to Suzuki, speaking positive affirmations aloud can profoundly influence one's life outlook and overall mood. Participating in a class where people loudly affirm beliefs in success, inspiration, and strength for an entire hour can leave individuals feeling incredibly positive and uplifted afterward.

According to one participant speaking with HuffPost, participants begin by sitting on the floor as Moreno emphasizes self-love and maintaining a positive mindset. Gradually, the session progresses to tapping various body parts while repeating affirmations. Within about five minutes, the intensity increases with complex aerobic choreography involving kicking, punching, and squatting paired with affirmations. Throughout the workout, Moreno encourages participants to high-five their neighbors, leading to awkward yet well-intentioned interactions.

Empowering The Mind

IntenSati instructor Yvette Franzos from Dubai recognizes that shouting statements like "I'm in control of my full potential" breaks the ice for newcomers to push beyond their comfort zones.

IntenSati combines two words: "Inten" from "intention" and "Sati," which means "mindfulness" in Sanskrit. The workout aims to reshape thoughts and behaviors in everyday life, drawing inspiration from the Buddhist principle: What we think, we become, Franzos said.

A recent study conducted at the University of California, Berkeley, involved 135 undergraduate students who were encouraged to practice self-compassion daily for 20 seconds, accompanied by gentle touch such as placing a hand on their heart. After consistently following this routine for one month, students reported reduced stress levels and noted improvements in their mental health.

Regardless of the type of workout you choose, any time of day is the best time to exercise because our lives are so busy. Suzuki asserted that every drop of sweat contributes to brain health, and that's a positive development.

RELATED ARTICLE: The State of Flow: How Being 'In the Zone' Contributes to Better Productivity and Happiness