WHAT YOU NEED TO KNOW
  • A study of 24 healthy young adults found that a slow, 10 minute jog may temporarily improve mood, attention and self control.
  • Participants ran at speeds from 1.9 to 3.7 mph and showed greater activity in prefrontal brain regions after jogging.
  • Experts said the effects are probably temporary and that jogging is no substitute for medical care for depression or anxiety.
  • People with certain medical conditions, recent surgery or joint pain should consult a clinician before beginning a new exercise routine.

Lifting mood and sharpening focus may not require an exhausting sprint or a long run. A small study from the University of Tsukuba in Japan suggests that jogging slowly for just 10 minutes could provide a temporary mental boost.

The study involved 24 healthy young adults. Each participant completed one session featuring a slow, 10 minute treadmill run and another session in which the participant rested.

After the easy jog, participants completed a test designed to measure attention and self control. They performed faster on the test and reported feeling more alert and pleasant than they did after the resting session.

The findings were published in the journal Imaging Neuroscience in August. Brain monitoring conducted after the run also detected increased activity in areas of the prefrontal cortex associated with focus and decision making.

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Researchers deliberately kept the jogging pace gentle. Participants ran at treadmill speeds ranging from 1.9 to 3.7 mph, while their average heart rates reached between 105 and 107 beats per minute.

The researchers described the results in strikingly simple terms. "A single bout of running, even at very slow speed, elicits a pleasant mood and improved executive function," they found.

The finding "sheds light on the slow running benefits to brain health," the researchers added. The reported benefits also remained after participants' heart rates had returned to baseline.

Researchers additionally examined vertical head movement during the jog. Participants with greater vertical movement tended to report a more positive mood afterward, although this finding was exploratory and did not necessarily establish cause and effect.

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Dr. John La Puma, a California internist and author of "Indoor Epidemic," was not involved in the research. He offered an explanation for how gentle exercise might produce the observed effects.

"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," La Puma said. The study's brain monitoring similarly showed greater activity in prefrontal regions during the attention test conducted after jogging.

For people seeking a practical routine, La Puma suggested taking a 10 minute outdoor walk before the most mentally demanding portion of the day. He recommended adding 30 second jogging intervals while maintaining an easy pace.

That pace should allow a person to speak in full sentences without becoming breathless, according to La Puma. His suggestion keeps the movement gentle, matching the deliberately slow speeds used by participants in the study.

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Experts cautioned that one brief exercise session should not be viewed as a cure for mental health concerns. Dr. Scott Nass, a California family medicine physician at SwiftCareMD, said any benefit would probably be temporary.

"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," Nass said. He was not involved in the University of Tsukuba research.

For someone living with depression or anxiety, jogging may briefly help clear the mind, but it is "no substitute for medical care," Nass told Fox News Digital. The research only measured outcomes immediately after a single exercise session.

The study also had significant limitations because it included only 24 healthy young adults. Nass said 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.

La Puma advised people with heart disease, high blood pressure, Type 1 diabetes, recent surgery or joint pain to consult a clinician before beginning a new routine.

Are you feeling overwhelmed or hopeless right now? Have you been withdrawing from people or activities you usually enjoy? Are you having thoughts about hurting yourself, or feeling like things will never improve?

You do not have to handle those feelings alone. Support is available, and talking to someone can make a difference. You can reach out to the 988 Suicide & Crisis Lifeline by calling or texting 988, or by chatting online at 988lifeline.org. Trained counselors are available 24 hours a day to listen and help.

If you believe someone is in immediate danger, call emergency services right away. Even a small step, like reaching out to a trusted friend, family member, or professional, can help create a path forward.