The benefits of slow running
A growing body of evidence shows that exercise improves mood and cognitive function. However, much of this evidence comes from cycling, which allows researchers to precisely control exercise intensity in the laboratory.
A recent study published in Imaging Neuroscience has found that just 10 minutes of very slow running may provide significant benefits for both mood and cognitive function. While many previous studies have explored the effects of high-intensity exercises like cycling, this research highlights the potential benefits of a more moderate-paced activity like running, which is a natural movement ingrained in human history and widely practiced globally.
The researchers used a treadmill to precisely control the intensity of the exercise, measuring the impact of a very light workout intensity of around 35% of peak oxygen uptake (V̇o2peak) for 10 minutes. This pace, roughly corresponding to 3–6 km/h (2–4 mph), is comparable to a slow walk. Despite the minimal physical demand, the participants showed measurable improvements.
Using functional near-infrared spectroscopy (fNIRS), the study found that the participants experienced a shorter reaction time on a Stroop task, indicating enhanced executive function. Additionally, they reported feeling more pleasant mood. Notably, increased activity in specific regions of the prefrontal cortex, particularly the left dorsolateral prefrontal and left frontopolar cortices, was observed following the run.
One interesting finding was that a greater up-and-down movement of the runner's head, characteristic of running, was associated with a greater improvement in mood. This suggests that the specific rhythmic nature of running may contribute to the positive effects.
The study's authors, Chorphaka Damrongthai et al., suggest that very slow running could be an accessible form of exercise, especially beneficial for individuals with low fitness levels or those who find conventional exercise challenging. This brief, comfortable run could serve as a practical way to support both physical and mental well-being and improve executive function.
Moreover, previous research has shown that a 10-minute bout of very light-intensity exercise can even enhance memory dependent on the hippocampus, indicating that light-intensity exercise may have broader cognitive benefits. The findings of this study, published in the journal Imaging Neuroscience, highlight the potential of very slow running as a simple yet effective means to boost both mood and cognitive performance.
Written by urgent.news from Medical Xpress's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
