Is 10 minutes of slow jogging enough to boost brain activity and improve mood?

The brain does not require strenuous exercise to benefit from movement. A recent study published in the journal NeuroImage suggests that just 10 minutes of very slow jogging can improve mood and provide a quick boost to certain cognitive functions. Notably, participants did not exert themselves to the point of exhaustion; instead, they moved at a pace close to a brisk walk, ranging between 3 and 6 kilometers per hour.

The study included 24 healthy individuals, each of whom underwent a 10-minute slow-jogging session on a treadmill, as well as a rest session for comparison. Participants completed mood and executive function tests, while activity in the prefrontal cortex was monitored. The results showed improvements in feelings of comfort and positive mood, along with better performance on the Stroop test compared to the rest session.

Researchers observed increased activity in regions of the left prefrontal cortex associated with executive control and attention. They also found a correlation between vertical movement during jogging and mood improvement, though they characterized the finding as exploratory and not proof of direct causality, particularly because the study did not compare jogging with brisk walking.

Despite the appealing results, the study remains limited by its small sample size and the fact that it involved only a single session. Therefore, it does not establish that 10 minutes of jogging treats depression or attention disorders, nor can its findings be generalized to everyone. Nevertheless, the message is simple: brain-beneficial activity does not always require high speed or exhausting effort.