Even Very Slow Jogging Delivers Fast Benefits

That shuffling jog you might be slightly embarrassed by? A new study suggests your brain may thank you for it. Researchers in Japan report that just 10 minutes of extremely slow running—at a pace barely faster than walking—was enough to quickly lift mood and sharpen thinking, reports the Washington Post. In the small lab study, 24 volunteers, all healthy adults, either sat on a treadmill or ran at the slowest pace that still counted as running (both feet briefly leaving the ground). After the super-slow run, but not after sitting, participants did better on a cognitive test, felt more upbeat, and showed increased activity in the prefrontal cortex, the brain region tied to decision-making and complex thought.

Sensors also tracked how much their heads bobbed with each step; more vertical "head acceleration" was linked to greater mood gains, hinting that the unique biomechanics of running—versus walking or cycling—may play a role. The study's authors stress that the findings are preliminary and based on a small, healthy group, but say the results point to a simple tactic: a 10-minute, barely-above-walking jog before a mentally demanding task or when feeling low could offer an immediate mental boost.

"I have always been interested in the unique nature of running," says Hideaki Soya, who oversaw the study published in MIT Press Direct. "Our findings offer good news," says Soya. a professor emeritus of exercise biochemistry and neuroendocrinology at the University of Tsukuba in Japan. "Running at the gentlest possible pace, for just 10 minutes, is enough to brighten moods and sharpen prefrontal function." Soya says the team sees the findings as a starting point and they plan to conduct more research on the effects of head acceleration on brain health.