Mental control is improved following a 10-min, single-session of aerobic exercise
Journal: Neuropsychologia

THE STUDY
Previous research shows a brain boost with just 20 minutes of exercise. In a typical contemporary approach, researchers wanted to see if you could mimic those effects in half the time.

Participants either sat and read a magazine, or did 10 minutes of moderate-to-vigorous exercise on a stationary bicycle. We’re talkin’ hill-climb mode.

Afterwards, they were subjected to something called an antisaccade task - a visual test that challenges your mental capacity. It’s worth explaining, but if your eyes are already glazed over then feel free to skip ahead.

To begin, voluntary eye movements are controlled by brain areas including the prefrontal cortex, which also happens to control behavior and mental cognition. This is why a visual exam like the antisaccade task can be used to study the processes involved in acquiring info. To me, the cool part is that it uses a simple visual test to challenge your capacity to pay attention.

The task involved is also designed to test your ability to respond to a situation that requires quick thinking. The motivation behind this study is to connect improvements in performing these mental tasks with exercise.


WHY I CARE
The holidays tend to slow things down for me, followed by a period with higher expectations in the new year. Let’s call them resolutions. Coming back from any vacation requires a certain increase in motivation just to get out of bed at 6am… then there’s the gym.

We're seeing an increase in data that points to self control as the leading director to a healthier future. That type of discipline comes in many different forms, but few are as challenging as the delayed gratification of exercise

I’m hoping there’s more motivation to get moving once we recognize the immediate benefits.


RESULTS
The data shows faster reaction times, while accuracy remained the same. In other words, participants in the exercise group had a higher attention span after just 10 minutes of movement. Someone with ADD may come to mind when you look at those results, but think about all the different scenarios during the day that require your attention. Then consider the importance of being fully present. Your attention-span is constantly tested, and this is as great way to give it a boost without using a stimulant.

What’s also interesting here is that the mental benefits are almost the same as the results from 20+ minutes of exercise.

SCIENTIST SAYS...
“Those who had 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,” said Kinesiology Prof. Matthew Heath.

“I always tell my students before they write a test or an exam or go into an interview — or do anything that is cognitively demanding – they should get some exercise first,” Heath said. “Our study shows the brain’s networks like it. They perform better.”


TAKEAWAY
Even a short burst of exercise can temporarily boost your brain's ability to process information. All it takes is a single, 10-minute session to increase your attention-span and improve your ability to process information.

We all know that exercise typically warrants motivation beyond an immediate reward and we’re probably aware by now that exercise will improve your health. That said, this research challenges the mindset of delayed gratification and shows one clear benefit after only a few minutes of effort.

In addition (and this is most relevant for me as a student), it shows how movement is useful before an important task that’s mentally challenging. The study mentioned biking, but a quick jog around the office, or even a few sets of push-ups will have the same effect. High knees!