A recent study indicates that you don’t necessarily need to engage in intense workouts or long runs to boost your mood and improve focus. A small-scale study conducted at the University of Tsukuba in Japan involved 24 healthy young adults who completed a gentle, 10-minute run on a treadmill during one session and a resting phase in another.
Post-jog assessments revealed that participants not only performed better on attention and self-control tests but also reported feeling more alert and happier than after they rested. These findings were published in the journal Imaging Neuroscience in August.
Interestingly, monitoring of the brain activity showed increased stimulation in the prefrontal cortex, an area crucial for concentration and decision-making.
The running pace was intentionally slow—participants moved at speeds ranging from 1.9 to 3.7 mph, with heart rates averaging between 105 and 107 beats per minute.
According to the researchers, the results suggest that even a single, leisurely jog can lead to a positive mood and enhanced cognitive functioning, which they argue emphasizes the benefits of slow running for brain health.
Even after heart rates returned to normal, the positive effect on mood persisted. Notably, the extent of head movement during the jog correlated with better mood outcomes, though this finding remains exploratory and doesn’t establish a direct cause-and-effect relationship.
Dr. John La Puma, an internist based in California, who wasn’t part of the study, explained that gentle movements can stimulate norepinephrine and dopamine pathways. These chemicals help awaken areas of the brain responsible for focus and self-control.
However, experts warn against assuming this means a single short jog can resolve all issues. Dr. Scott Nass, a family medicine physician, advised that while a brief jog could energize someone and improve their mental outlook, its effects are likely temporary. He added, especially for individuals dealing with depression or anxiety, a short jog should never replace professional medical care.
The study also had limitations: it involved a small group of healthy young adults and measured results immediately after just one session. The implications for older adults, beginners, or those with health challenges are still unclear and require further research.
As a practical tip, La Puma recommended taking an outdoor 10-minute walk, especially before tackling demanding mental tasks, perhaps incorporating brief jogging intervals at a conversational pace.
Lastly, those with health conditions like heart disease, high blood pressure, or joint pain should consult a healthcare provider before starting a new exercise routine.
