It might feel futile at the time, but new research suggests that even jogs that require minimal effort are still worth it in the end. Study is first to show that running, even at its slowest speed, is sufficient to induce positive mood and to promote executive function in brain’s prefrontal cortex. This region is important for both mood and cognition.
Results published in Imaging Neuroscience. Researchers at University of Tsukuba in Japan conducted experiment with 24 healthy young adults.
Each participant stepped on treadmill for 10 minutes and ran at slow pace of about 3 to 6 kilometers per hour. During each treadmill session, average heart rate of both male and female participants ranged from 104 to 107 beats per minute. Their strides were very small – but it was step in right direction.
10-Minute Slow Jog vs 10-Minute Sitting – Mood And Attention Improved
Compared to day when participants spent 10 minutes sitting still, after 10-minute run, they reported significant improvements in their mood, including greater alertness and feelings of pleasure. After run, reaction times on test of attention and self-control also improved compared to sitting.
During cognitive tests, participants wore headsets that measured changes in oxygenated hemoglobin levels at brain’s surface. While this technique is not as accurate as MRI, it can hint at what areas of brain are broadly activated during certain tasks. After run, headsets recorded stronger oxygen-rich blood signal in two areas of left prefrontal cortex while undergoing cognitive tests. Previous study by some of same authors found that 10-minute run of moderate intensity can also increase activation in prefrontal cortex. But new experiment suggests cognitive and neural benefits of running are not necessarily limited to more demanding exercises.
Findings are preliminary, and they don’t compare walking to running, or explore long-term associations. But they do suggest that very slow running positively affects both executive function and mood in short term.
Why Slow Running May Boost Brain – Head Acceleration Hypothesis
There are few possible mechanisms that might explain these changes. For instance, it could be that running stimulates certain neural networks that project into prefrontal cortex. Or perhaps it is movement of head itself. In rodents, experiments suggest that when head rhythmically bobs up and down, it can mechanically stimulate brain.
“This is new and challenging hypothesis, and exact neural circuitry involved in positive effect of head acceleration on mood has not been identified and needs further investigation,” study authors explain.
That said, researchers in present study found that among small group of young participants, head acceleration, influenced by very slow running, was positively correlated with exercise-induced pleasure levels. This factor explained about 17 percent of variation in improved mood scores between individuals. Previous studies on low-intensity exercise and cognition tended to focus on cycling, as it is easier to control intensity.
But cycling may not get head bobbing as much as jog, and this could make difference.
“This discovery of positive relationship between head acceleration and improved mood may be one of underlying mechanisms through which very slow running promotes mental health,” authors hypothesize.
In fact, slow running may have been more important to our survival as species than speed. Humans have evolved to run great distances while upright on two legs. It’s one of our superpowers, allowing us to hunt large prey across savannah. “It is interesting to hypothesize that human upright bipedal running is also strongly tied to evolutionary expansion of Homo sapiens’ frontal lobes and higher cognitive functions,” write researchers.
“Against this background, running may be viewed not simply as another exercise modality, but as biologically foundational form of human movement with particular relevance to brain function.” When legs get moving, even at slow pace, they seem to get brain moving too.
Research published in Imaging Neuroscience.
Q&A
Q: Does very slow running benefit the brain?
A: University of Tsukuba study in Imaging Neuroscience of 24 healthy young adults found 10-minute run at 3-6 km/h, 104-107 bpm, improved mood alertness pleasure and executive function reaction times vs 10 minutes sitting, with stronger oxygenated blood signal in left prefrontal cortex.
Q: How does slow running improve mood?
A: Head acceleration from rhythmic bobbing during very slow running correlated with pleasure levels and explained 17% of mood improvement variation; may stimulate neural networks projecting to prefrontal cortex or mechanically stimulate brain, though circuitry not yet identified.
Q: Is slow running better than cycling for brain?
A: Previous low-intensity studies focused on cycling for intensity control, but cycling may not bob head as much as jogging; new hypothesis suggests head bobbing may be mechanism why slow running promotes mental health; findings preliminary and did not compare walking vs running long-term.
FAQ
1. How slow was very slow running in study?
3 to 6 km per hour on treadmill for 10 minutes, very small strides, average heart rate 104-107 beats per minute for both sexes.
2. What did brain headsets measure?
Changes in oxygenated hemoglobin levels at brain surface during attention self-control tests; after run stronger oxygen-rich blood signal in two areas of left prefrontal cortex important for mood cognition.
3. Is this better than moderate intensity run?
Previous study found 10-min moderate run also increases prefrontal activation; new study first to show even slowest speed sufficient for positive mood and executive function short-term, not necessarily limited to demanding exercise.
4. What are limitations?
Small group 24 young healthy adults, short-term effects only, no walking vs running comparison, technique not as accurate as MRI, preliminary findings need further investigation.
5. Why link to human evolution?
Humans evolved to run great distances upright on two legs to hunt across savannah; researchers hypothesize upright bipedal running tied to expansion of frontal lobes and higher cognitive functions, making running biologically foundational movement.
Disclaimer; This article for informational purposes only and does not constitute medical advice.
