Just 10 Minutes of Running a Day Can Boost Your Mood and Executive Function

A new study from the University of Tsukuba claims that a quick run once a day doesn't just improve our mood, but that it also boosts our executive function.

Take two minutes to read, explore, and reflect. By Wendy Rose Gould & Amy Morin, LCSW, Editor-in-Chief Top of Mind A Quick Daily Run Can Boost Mood & Executive Function     Science tells us that staying physically active is a boon to our mental health. Now, a new study from the University of Tsukuba claims that a quick run once a day doesn't just improve our mood, but that it also boosts our executive function. This is the set of cognitive processes that help control our ability to plan, organize, and exercise self-control.    When participants of the study ran for 10 minutes at a moderate intensity, there was a noted increase in local blood flow to the bilateral prefrontal cortex. This area of the brain is responsible for controlling how we feel as well as the executive functions mentioned above.   If you're thinking, "But I'm not much of a runner," you're in luck. A similar study conducted with exercise bikes instead of running showed very similar results. What we can extrapolate is that many types of moderate intensity exercise can serve us well physically, mentally, and cognitively.     We hope our findings encourage people to exercise—at the very least to do 10 minutes of moderate-intensity running to keep their body and brain fit." — HIDEAKI SOYA, PHD  What This Means For You Feeling motivated to hit the pavement? All you need is a pair of well-fitted running shoes and comfortable workout apparel and you're off to the races (perhaps even literally)!   For extra motivation, consider joining a local running group, logging your times and trying to beat your own pace, or setting weekly goals. And if running doesn't appeal to your senses, seek out other moderately intense exercises.    On the Bright Side Ways to Stay Positive This Week What's Inspiring Us New to the art of running? Consider the "Couch to 5K" program, a week-by-week running plan that slowly builds up your stamina over nine weeks. It begins with a brisk five-minute walk and 20 minutes of alternated walking and running, and concludes with running a full 5k (3.2 miles). Products to Help You Feel Your Best MapMyRun is a free app by Under Armour that allows you to keep a log of your walks, jogs, and runs. It tells you how far you've run, what your average pace is, and even creates a visual map of the path you took. If you prefer putting ink to paper, consider keeping a physical log of your runs. The 2022 Running Journal from Zoe Sportsplanner serves as a personalized 365-day running log, calendar, and planner. Treat yourself to one of these gifts recommended by a running coach to help you get going.  Read These Next How Exercise Can Improve Your Mental Health READ NOW What Are Endorphins? READ NOW How to Start Running: The Absolute Beginner's Guide READ NOW Spread the Light Share the newsletter with someone you know to make their day a little brighter. SHARE We're open to suggestions! If you have any feedback about this newsletter, let us know at feedback@verywell.com.     You are receiving this newsletter because you subscribed to the Healthy Mind newsletter. If you wish to unsubscribe, please click here. If someone forwarded you this email, you can subscribe here!   A DOTDASH BRAND 28 Liberty Street, 7th Floor, New York, NY, 10005   © 2021 Verywellmind.com - All rights reserved. Privacy Policy