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Running for just 10 minutes at little more than a walking pace is enough to immediately alter brain activity and improve both mood and cognitive function, a new study has found.

Bloomberg reported Wednesday that a research team led by Hideaki Soya, an emeritus professor at the University of Tsukuba in Japan, confirmed the findings in an experiment involving 24 healthy adults.

Participants were asked on one occasion to sit still on a treadmill for 10 minutes, and on another to jog as slowly as possible — at a pace of roughly 17 to 21 minutes per 1.6 kilometers — for the same duration. The speed was, in effect, barely faster than a brisk walk.

The key finding was that brain activity and mood differed markedly between sitting and slow jogging. Participants wore sensor-equipped caps that measured brain activity and completed cognitive tests and basic questionnaires before and after each session. Sitting still produced little change, but after slow jogging nearly all participants showed improved cognitive performance and reported feeling more upbeat. Activity in the prefrontal cortex — the region responsible for higher-order thinking and decision-making — also rose noticeably.

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Why did the research team place such emphasis on slow running? Walking and running are distinguished not by speed but by biomechanics. When walking, one foot always remains on the ground; when running, even at a very short stride, there is always a moment when both feet leave the ground at the same time. At that instant, the head also bobs slightly up and down with each step — a form of "head acceleration" that is virtually absent in walking or cycling and is unique to running.

Sensors attached to the tops of participants' heads confirmed that this head acceleration was clearly present no matter how slowly they ran. Those whose heads moved more vertically also experienced greater improvements in mood. The link to cognitive performance was comparatively weaker, but the correlation with mood was clear.

"Head acceleration is not simply a matter of the head alone — it represents a rhythmic up-and-down oscillation of the entire body," Soya said. "This appears to stimulate the muscles and brain in ways that other forms of exercise cannot easily replicate."

Citing animal studies, he added that this head acceleration activates neurons that release serotonin, a brain chemical associated with mood improvement. However, he noted that the precise mechanism in humans remains at the hypothesis stage and that further research is needed.

The study has limitations: it was a small, short-term experiment, and participants were restricted to healthy adults in Japan. Soya was measured in his assessment, saying the results "should be seen as a starting point."

"Before an important presentation, a demanding task, or whenever you're feeling low, try jogging slowly for 10 minutes," Soya said. "The effects appear immediately after exercise." No gym is required, nor are specialized running shoes — a leisurely loop around the neighborhood or a slow 10-minute jog along a nearby path after lunch is enough.


mokiya@heraldcorp.com