Scientists reveal surprisingly easy exercise that may boost your mood in just 10 minutes

It might not take an all-out sprint or long trail run tolift your moodand sharpen focus, according to a new study.

A new study from the University of Tsukuba in Japan looked at 24 healthy young adults who completed a slow, 10-minute run on the treadmill in one session and rested in another.

After the easy jog, participants performed faster on a test of attention and self-control and reported feeling more alert and pleasant than they did after the resting phase, according to the small study, published in the journal Imaging Neuroscience in August.

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Brain monitoring after the jog also showed more activity in parts of the prefrontal cortex, the area of the brain responsible for focus and decision-making.

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Thejog was purposely kept easy,with participants going at speeds from 1.9 to 3.7 mph on the treadmill.Their average heart rates clocked in at 105 to 107 beats per minute.

A small study suggests even a brief, easy jog may offer a short-term boost in mood and focus.(iStock)

“A single bout of running, even at very slow speed, elicits a pleasant mood and improved executive function,” the researchers found.

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The finding “sheds light on the slow running benefits tobrain health,”they added. 

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Even gentle movement can provide a mental reset, though the study’s findings were limited to one short session.(iStock)

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The benefits, they noted, stuck around even after participants’ heart rates returned to baseline.

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The greater the up-and-down head movement during the jog, the more positive the participants’ mood was afterward, though that finding was exploratory and does not necessarily prove cause and effect.

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“Easy movement triggers the norepinephrine and dopamine pathways that wake up the part of the brain that is in charge of focus and self-control,” said Dr.John La Puma, a California-based internist and author of “Indoor Epidemic,” who was not involved in the study.

Brain monitoring during the post-jog attention test showed greater activity in prefrontal regions involved in focus and decision-making.(iStock)

Experts agree, however, that it does not mean one brief workout could be a cure-all.

“A brief jog should help someone get some energy in their system, which may make them feel better about themselves mentally and help them focus,” said Dr.Scott Nass, a California-based family medicine physician at SwiftCareMD.

But Nass, who also wasn’t involved in the research, said that the effect is likely temporary.

Participants completed a test measuring attention and self-control after a 10-minute easy jog and after a resting session.(iStock)

For people living with depression or anxiety, a jog may briefly clear the mind but is “no substitute for medical care,�

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The study was also limited in that it included just 24 healthy, young adults and measured outcomes immediately after justone exercise session. 

The findings cannot be assumed to apply to older adults, novice runners or people with health conditions and larger studies are needed to confirm the results, Nass said.

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For a practical approach, La Puma suggested taking a10-minute walk outsidebefore the most mentally demanding part of the day. 

Add 30-second jogging intervals, keeping the pace easy enough to speak in full sentences without becoming breathless, he said.

After the slow jog, participants reported feeling more alert and pleasant than they did following the resting session.(iStock)

People withheart disease, high blood pressure, Type 1 diabetes, recent surgery or joint pain should check with a clinician before starting a new routine, La Puma advised.

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