There is no need to run fast or long to get a workout, according to a new study. Jogging at a pace as slow as walking for just 10 minutes can boost brain activity and improve mood and thinking, the research found.
A team led by Hideaki Soya, professor emeritus at the University of Tsukuba in Japan, confirmed the findings in a clinical trial of 24 adults, Bloomberg reported recently.
The researchers compared two conditions. In one, participants sat and rested for 10 minutes. In the other, they ran slowly on a treadmill for 10 minutes. Participants took about 17 to 21 minutes to cover 1.6 kilometers, far slower than a typical run.
Measurements of brain waves, cognitive performance and mood before and after exercise showed clear differences. Unlike when they sat still, most participants showed improved thinking ability after the slow run. Their emotional state also turned more positive. Activity rose markedly in the prefrontal cortex, which handles judgment and complex thought.
What sets running apart from walking
No matter how slow it is, running differs from walking in that both feet leave the ground at the same moment. As the body moves up and down, the head experiences slight vertical acceleration. This is a motion unique to running that does not occur while walking or cycling.
Even though participants ran at a very slow pace, the experiment still detected vertical head movement. Those with greater head acceleration tended to report a more positive shift in mood after exercise.
The researchers speculated that this vertical vibration delivers a distinctive stimulus to the muscles and the brain, possibly activating nervous system pathways linked to serotonin release.
Based on the findings, the team said a light 10-minute run could be used before an important meeting or task that requires concentration, or when a change of mood is needed. In other words, the brain-stimulating effect can be expected without running fast or exercising for a long time.
The study had limitations, however, including its small sample of 24 participants and the narrow range of subjects and conditions. Further research is needed to determine how much a 10-minute slow run improves cognitive function or mental health over the long term, the researchers said.
