A ten-minute run with moderate intensity can favor the creation of new neurons and improves learning, memory and response time of the brain.
New research suggests that something as simple as a short run can improve brain functioning. It is another advantage of physical exercise, which, practiced regularly reduces the risk of developing a wide variety of chronic diseases.
The positive impact of exercise on brain function is yet another reason to get moving. But what is the best type of exercise to achieve the desired effects?
BRAIN EXERCISE: A 10-MINUTE RUN AT MODERATE INTENSITY
While any body movement can be beneficial, new research suggests that a short, moderate-intensity run can improve brain function.
Twenty-six healthy subjects completed a 10-minute treadmill run at 50% of maximal oxygen uptake, followed by a rest session.
In order to measure the impact of this exercise session on both mood and executive function, the researchers used the so-called “two-dimensional mood scale” and the Stroop test of combination of colors and words before and after each session.
Researchers found that a 10-minute run stimulates the prefrontal cortex, resulting in a more positive mood and increased executive function.
While the study is small, the positive impact of exercise on brain function is supported by previous research.
HOW HAS THE EFFECT OF EXERCISE ON THE BRAIN BEEN MEASURED?
The Stroop test is a well-known test, which starts with a relatively easy task and then ends with a more challenging part. In the last task, the participant is shown a written word, the name of one color, but printed in ink of another color. The participant is asked to name the color of the letter and there is a delay in the response due to the mismatch between the word and its color. This time it takes for the brain to finally decide which answer is correct is used to assess cognitive function.
The researchers of this study measured the differences in time between the easiest task and the most difficult task and observed how a short 10-minute run at a moderate pace impacted that time. The results found that running led to shorter time differences between tasks. Consequently, the researchers concluded that running can increase executive functioning in the brain.
EXERCISE IMPROVES LEARNING AND MEMORY
Although the study does not specifically consider the effect of physical exercise on brain-derived neurotrophic factor (BDNF), previous data analysis indicates that body activity, especially interval training, may result in a higher concentration of this protein, which may have a positive impact on both learning and memory.
Running is known to increase BDNF, which helps generate new neurons through neurogenesis. But the benefits of running in the brain don’t end there. Running increases, the activation of certain areas of the brain, possibly through the concentration needed to maintain balance and pace.
There are different neurotransmitters that can be released during a race, along with impacts on the endocannabinoid system. In fact, the runner’s “high” that many people experience is likely due to the impact on this system.
Running is another tool for improving mental health, and the benefits of this mode of exercise can be achieved in as little as 10 minutes. If you’re looking to give your brainpower a boost, you may want to consider incorporating short runs into your weekly fitness program.