A slow 10-minute treadmill jog can improve mood and sharpen focus by activating brain pathways linked to attention and self-control, according to a University of Tsukuba study published in August in the journal Imaging Neuroscience. Researchers evaluated 24 healthy young adults who ran slowly and rested during separate sessions, finding that brief, low-intensity exercise yields immediate cognitive benefits.
University of Tsukuba Study Links Slow Jogging to Executive Function
After the jog, participants performed better on a test measuring attention and self-control.
Brain monitoring showed increased activity in parts of the prefrontal cortex after the jog. That region plays a role in focus and decision-making. The jog was purposely kept easy, with participants running between 1.9 and 3.7 mph. Their average heart rates ranged from 105 to 107 beats per minute.
The finding "sheds light on the slow running benefits to brain health," they added. The benefits continued even after the participants’ heart rates returned to baseline, researchers said.
+————————————————————-+ | DID YOU KNOW? | | Participants who experienced more up-and-down head movement | | while jogging tended to report a more positive mood | | afterward, though researchers noted that finding was | | exploratory and does not establish cause and effect. | +————————————————————-+
Medical Experts Evaluate the Limits of Brief Exercise
Experts cautioned that the findings do not mean one brief workout is a cure-all.
Nass, who was not involved in the research, said the effect is likely temporary.
Researchers also measured the participants’ responses immediately after a single exercise session. The results cannot necessarily be applied to older adults, novice runners or people with health conditions. Larger studies are needed to confirm the findings, Nass said.
Practical Steps for Adding Low-Intensity Jogs to Your Routine
Frequently Asked Questions
How long does the treadmill run need to be to improve focus? The study examined a single, slow 10-minute treadmill run.
What speed and heart rate were used in the study? Participants ran between 1.9 and 3.7 mph, with average heart rates ranging from 105 to 107 beats per minute.
Can this replace medical care for depression or anxiety? No. Dr. Scott Nass noted that while a jog may briefly clear the mind, it is "no substitute for medical care."
Who should consult a doctor before trying this?