We often hear that exercise is good for us, but do you assume it only counts if you push yourself until you’re out of breath?
In fact, a recent study published by a research group at the University of Tsukuba reported that running for just 10 minutes at a slow, walking-like pace may bring positive changes in brain function and mood.
What Is “Slow Running”?
The exercise used in this study is known as “slow running.”
The speed was about 3-6 km/h, close to walking pace, and it was done slowly enough that participants rated it as “very easy.”
At about 35% of maximum capacity, it is classified as “very low intensity,” making it easy to try even for people who dislike exercise or don’t feel confident about their fitness.
What Changed in the Brain in Just 10 Minutes
The study involved 24 healthy young adults and compared 10 minutes of slow running with sitting quietly at rest.
After slow running, the researchers found:
• improved executive function, such as concentration and decision-making
• a more pleasant mood
• greater arousal, meaning a clearer, more alert mind
These effects were all confirmed.
In addition, brain activity measurements showed increased activity in the prefrontal cortex, the area involved in concentration, decision-making and mood regulation.
Your Brain May Not Need Intense Exercise
Many studies have looked at how exercise improves brain function, but most of them focused on relatively demanding exercise.
This study, on the other hand, found that even 10 minutes of slow running at a walking-like pace improved mood and executive function and increased prefrontal activity.
This suggests that if your goal is to refresh your mind, sharpen your focus or change your mood, the exercise doesn’t necessarily have to be intense. Light activity that is easy on the body may also be effective.
Of course, this study was conducted with 24 healthy young adults, and the same results may not apply to people of all ages and health conditions.
Further research is expected in a wider range of people, including older adults and those who rarely exercise.
Why Not Add “10 Minutes” to Your Day?
Between desk work and smartphone use, we spend more and more of our time using our heads nonstop.
When you feel that you can’t stay focused or want to switch gears, rather than forcing yourself into hard exercise, simply moving your body for 10 minutes may be one good option.
At La HEAD, we carefully care for not only the head but also the neck and shoulders, offering time for both mind and body to relax.
Moderate exercise, enough sleep, and time to rest your mind and body.
By making room for each of these, we hope you can enjoy every day a little more comfortably.