10-Minute Exercise Everyday To Boost Brain Function

The relationship between exercising and brain activity has been the subject of many studies lately. Even though even more research is underway, it’s already clear that there’s a connection between the two.

The best part is that you can reap brain health benefits with as few as ten minutes of exercise. 

Studies show being physically active for just ten minutes can help boost^[1] cognitive function. This benefit has been proven by scientists that continue to study this connection.

Achieving optimal brain health and focus is probably most crucial when you need to make fast, critical decisions. For example, when taking an exam. When your brain is performing at top capacity, you can find the answers easily and quickly.

But, unfortunately, it’s not always easy for our brain to work at full capacity 100% of the time. There are moments when your brain wants to shut down and not perform as well, and this is the reality of being human. You have moments when you’re down and aren’t as much on your game, no matter how badly you want to be.

However, new studies prove we all have the ability to snap out of such situations. A new study conducted by researchers at the Western University in London, Canada, proved this. All you have to do is take part in a specific exercise for 10 minutes to breathe life into your brain.

This new study^[2] included two groups. Group one sat in chairs and read a magazine for ten minutes, and group two went on exercise bikes. They had to paddle on these exercise machines for ten minutes and ensure their routine wasn’t too rigorous. 

Results from the 10 Minute Exercise Test at Western University

“Those who exercised showed immediate improvement. Their responses were more accurate, and their reaction times were up to 50 milliseconds shorter than their pre-exercise values. That may seem minuscule, but it represented a 14% gain in cognitive performance in some instances. “ This is according to Matthew Heath, Associate Member of Western University’s Brain and Mind Institute. He’s also co-author of the study. 

The astounding discovery from this study is that it only took ten minutes on the exercise bikes to produce this type of result. The group doing the aerobic exercise showed an increase in brain performance.

“This shows that people can cycle or walk briskly for a short duration, even once, and find immediate benefits,” says Ashna Samani, a master’s student at the university and study participant. It doesn’t have to be an all-or-nothing when it comes to exercise.

Therefore, anyone who wants to improve their brain function or performance can do so in 10 minutes, such as simply stepping outside and walking briskly or running for 10 minutes^[3]. Physical activity will have your brain working better in no time.

“Some people can’t commit to a long-term exercise regime because of time and physical capacity,” says Prof. Mathew Heath. That’s why it’s crucial to learn that even minimum effort can still make a difference in brain function.

How Does 10-Minute Exercise Impact the Brain?

While there is evidence that the brain performs better with ten minutes of physical exercise, it’s best to understand how this happens. Understanding what is actually happening to the brain during exercise can shed light on how these ten minutes impact the brain.

Those in charge of the Western University study employed eye-tracking equipment to monitor participants in both groups. It took a valuation of the reaction time necessary with the cognitive tasks. It was like an eye test created to test the brain parts responsible for cognitive function.

The general belief among researchers is that the sudden increase in physical activity awakens a part of the brain called the frontoparietal network^[4]. Another study^[5] in 2014 involving obese children proved this to be true.

Still, there’s more need for further research to get specific insight into the affected parts of the brain during exercise. Pinpointing the specific parts of the brain that gain from ten-minute exercise is important to know how to improve brain health. 

For example, patients with cognitive disorders like dementia in their early stages can gain more cognitive function this way.

What’s great is that these findings by Western University apply to everyone. Anyone can use the ten-minute aerobic exercise plan to boost brain function^[6].  Whether young, middle-aged, or older, 10 minutes of physical activity makes all the difference. It results in a good mood and better focus on the task at hand. 

Prof. Heath adds: “I always tell my students before they take a test or exam, have an interview, or do anything that is cognitively demanding- they should get some exercise first. Our study shows that the brain’s network likes it. They perform better.”

Another study^[7] involved 36 healthy adults who took part in 10 minutes of mild workouts. The results showed significant cognitive performance. The researchers used high-resolution functional magnetic resonance imaging that scanned the participants’ brains immediately after the workout.

Other Ways to Boost Brain Function

Sticking to exercise routines involving real-life activities can be a great way of benefitting from the 10-minute exercise. The activities make the brain stronger and healthier by posing challenges.

According to David Eagleman, Ph.D., “Almost any silly suggestion can work.” Professor Eagleman is a psychology and public mental health and population sciences professor at Wu Tsai Neurosciences Institute at Stanford University in California. Some other ways to boost brain function include:

Changing Daily Activities

John E. Morley, MD, explains:

“Drive home via a different route. Brush your teeth with your opposite hand. The brain works through associations (which it’s why it’s easier to memorize lyrics than it is to try and remember the same words without music), so the more senses you involve, the better.”

Play Mind Challenging Games

Start with simple things like looking through the newspaper in the morning. “Simple games like Sudoku and word games are good, as well as comic strips where you find things that are different from one picture to the next.”  These are good examples from John E. Morley, MD, the professor of medicine in the division of geriatric medicine at St. Louis University in Missouri.

He’s also the co-author of The Science of Staying Young and recommended exercises to sharpen brain function. A 10-minute burst of aerobic exercise makes the brain sharper and healthier.

Conclusion

Brain boosting is crucial when you want better performance and output. Now, you don’t have to spend hours exercising to perform better.

According to the research above, all you need is 10 minutes of activity. You’ll start to notice an improvement in cognitive brain function. 

---