If you’re feeling down in the dumps or struggling in the creativity department, you may be able to get a brain boost with the help of your feet.
According to a new study published in Imaging Neuroscience, just 10 minutes of running can lead to significant improvements in mood and executive function. Best of all, you don’t need to sprint in order to achieve these benefits. Researchers said the benefits were seen when participants ran at a very slow speed.
Running And Brain Health
For the study, researchers recruited 24 healthy participants and had them complete both a 10-minute running session on a treadmill, done at 35 percent VO2 max, and a resting control session. Treadmill pace varied from participant to participant based on their aerobic capacity, but all of the paces fell under the “very light intensity” category. The pace was nearly the same as a brisk walk, but it produced a number of positive results in participants. Researchers found that slow running led to significant benefits in terms of pleasurable feelings and sharpened brain function compared to the control sessions.
“At the simplest level, the main message is that running does not have to be fast or hard to benefit the brain,” said study lead author Hideaki Soya, PhD, at the Laboratory of Exercise Biochemistry and Neuroendocrinology at the University of Tsukuba in Japan in an interview with Runner’s World. “Even at the gentlest running intensity possible, there was greater activation in prefrontal regions of the brain that regulate emotion and mental skills.”
These findings fall in line with previous research conducted by Soya and colleagues, who in 2021 found that 10 minutes of moderate-intensity running (50% VO2 max) led to a considerable boost in executive function and mood regulation.
“Simply put, slow running may ‘wake up’ the brain.” Soya said. “During running, both feet leave the ground briefly, so the entire body—all the way up to the head—undergoes a rhythmic vertical acceleration. In our data, this rhythm was positively correlated with the increase in pleasure.”
The team believes that the findings should be intriguing for those who prefer less intensity but still enjoy running, or for those who want to boost their mood and cognitive function but are nervous that their running pace isn’t “fast enough.”
“For people with low fitness, older adults, people for whom conventional running is difficult, or for people who simply dislike hard exercise, this research shows that the mechanics and rhythm of running itself add something unique to the brain, even at very slow speeds,” Soya said. “This is great news for people who have avoided running simply because the activity feels too demanding.”
Even if you wouldn’t consider yourself a runner, you may be able to find a brain boost by simply going for a short jog around your neighborhood, so lace up your shoes the next time you’re feeling a little tired or down. Your feet may be the furthest part of your body from your brain, but they may hold the key to boosting brain function and mood!
And if course, if your feet or ankles begin to hurt during this exercise, connect with a professional in your area. In the greater Scottsdale area, we hope you’ll connect with Dr. Silverman and the team at OrthoArizona. Give his team a call today at (602) 648-5444 or schedule an appointment with him by using the online scheduling portal.