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It may not take an all-out sprint or long trail run to improve your mood and sharpen your focus, according to a new study.
A recent small study from the University of Tsukuba in Japan looked at 24 healthy young adults who completed a slow 10-minute run on the treadmill during one session and rested during another.
After the easy jog, participants completed a test of attention and self-control more quickly and reported feeling more alert and pleasant than after the rest phase, according to the study published in the journal Imaging Neuroscience in August.
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Brain monitoring after jogging also showed more activity in parts of the prefrontal cortex, the area of the brain responsible for concentration and decision-making.
A small study suggests that even a brief, easy jog can improve mood and concentration in the short term. (iStock)
The jogging was intentionally kept easy, with participants going at speeds ranging from 1.9 to 3.7 mph on the treadmill. Their average heart rate was between 105 and 107 beats per minute.
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“A single session of running, even at a very slow speed, elicits a pleasant mood and improved executive functions,” the researchers found.
They added that the findings “highlight slow benefits to brain health.”
Even gentle movement can provide a mental reset, although the study results are limited to a short session. (iStock)
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The benefits, they noted, remained present even after participants’ heart rates returned to baseline.
The greater the up and down head movements during jogging, the more positive participants’ moods were afterward, although this finding is exploratory and does not necessarily prove cause and effect.
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“Easy movement triggers norepinephrine and dopamine pathways that wake up the part of the brain responsible for focus and self-control,” explained Dr. John La Puma, a California-based internist and author of “Indoor Epidemic,” who was not involved in the study.
Brain monitoring during the attention test after jogging showed greater activity in prefrontal regions involved in concentration and decision-making. (iStock)
Experts agree, however, that this doesn’t mean a brief workout can be a panacea.
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“A brief jog should help someone get some energy into their system, which can make them feel better mentally and help them focus,” said Dr. Scott Nass, a California-based family physician with SwiftCareMD.
But Nass, who also was not involved in the research, said the effect was likely temporary.
Participants completed a test measuring attention and self-control after an easy 10-minute jog and after a rest session. (iStock)
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For people suffering from depression or anxiety, a jog can briefly clear the mind but “is not a substitute for medical care,” he told Fox News Digital.
The study was also limited in that it included only 24 healthy young adults and measured results immediately after a single exercise session. The findings cannot be assumed to apply to older adults, beginning runners or people with health problems and larger studies are needed to confirm the findings, Nass said.
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For a practical approach, La Puma suggested taking a 10-minute walk outside before the most mentally demanding part of the day. Add 30-second jogging intervals, keeping a pace easy enough to speak in full sentences without getting out of breath, he said.
After the slow jog, participants reported feeling more alert and pleasant than after the rest session. (iStock)
People with heart disease, high blood pressure, type 1 diabetes, recent surgery or joint pain should consult a clinician before starting a new routine, La Puma advised.
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Fox News Digital has contacted the researchers for comment.
Gn Health
