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A University of Tsukuba study of 24 healthy young adults found that a 10-minute bout of very slow jogging was followed by improved self-reported mood, better Stroop-test performance and increased prefrontal-cortex activity. The study measured immediate responses, not lasting effects, and does not establish that slow jogging causes the same benefits for older adults or other groups.
A study from the University of Tsukuba found that healthy young adults showed immediate changes in mood and a measure of executive function after 10 minutes of very slow jogging. The small experiment, reported in Imaging Neuroscience, suggests gentle running may be worth studying as a brief mental break, but it does not show whether the effects last or apply to other groups.
The study recruited 24 healthy young adults, who completed two 10-minute sessions: sitting on a stationary treadmill and running at a very slow pace. Researchers assessed participants’ mood and cognitive performance before and after each session, and used functional near-infrared spectroscopy to measure activity in the prefrontal cortex. The source report gives no participant ages or further demographic details.
After jogging, participants reported a more pleasant mood and performed better on a Stroop test, which evaluates aspects of executive function, including attention and handling conflicting information. Researchers also recorded increased activity in prefrontal-cortex areas associated with executive function and mood regulation. Sitting did not produce comparable changes. The report describes immediate before-and-after results; it does not establish a lasting benefit or a clinical effect.
Participants ran at about 3 to 6 kilometres per hour (1.9 to 3.7 miles per hour), at roughly 35% of their peak oxygen uptake, according to the source report. That pace can be close to brisk walking speed. The distinction is movement: jogging briefly lifts both feet off the ground, while walking keeps at least one foot in contact with it.
A Short Session, Not a Treatment
The findings may interest people who find conventional running intimidating or have difficulty setting aside time for longer exercise. A 10-minute session is a practical duration, and the experiment suggests that strenuous effort was not necessary for the immediate changes measured in these participants. That is a limited but relevant finding for questions about how movement and mental performance may be related.
The study is not evidence that slow jogging treats depression, reliably improves everyday concentration, or replaces other forms of physical activity. It tested a small group of healthy young adults under specific conditions. The results support further investigation, not a universal promise. The source report also stresses that walking remains worthwhile; the experiment does not show that people should replace walking with jogging.
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How the Jogging Pace Was Set
Slow jogging is associated with Japanese exercise physiologist Hiroaki Tanaka and the phrase “niko niko pace,” translated in the source report as “smiling pace.” The practical description is a pace slow enough to talk comfortably, rather than running until breathless. It is defined less by a target speed than by keeping the effort easy.
The researchers were also interested in whether the mechanics of running might differ from walking in ways relevant to mood. Running creates rhythmic vertical movement of the body and head. Sensors measured that movement, and participants with greater head movement tended to show larger mood improvements. The report says researchers do not yet know why that association occurred; it is not proof that bouncing causes a better mood.
““niko niko pace,” or “smiling pace””
— Seniors Guide report
Duration and Mechanism Remain Open
The experiment measured responses immediately before and after short sessions. The source report does not say whether researchers followed participants later, so it is unclear how long mood or test-performance changes persisted. It also does not establish whether repeated slow jogging produces cumulative effects, or whether similar results would appear in older adults, people with health conditions, or a larger and more varied group.
The link between greater head movement and larger mood improvements is an association, not proof of cause. The report discusses earlier animal research involving neurons related to serotonin as one possible explanation, while emphasizing that this account remains theoretical in humans. The precise mechanism and the role of running’s movement compared with other factors are still unresolved.
Further Tests Needed
Researchers plan to investigate the association between head movement and mood further, according to the source report. More research would be needed to test the findings in larger and more varied groups, compare slow jogging with other forms of movement, and determine whether any measured changes last beyond the immediate post-exercise period. The report does not provide a timetable for that work.
For now, the study is best read as a small experiment showing short-term responses in healthy young adults—not as a general prescription. Whether a relaxed jog suits an individual depends on their circumstances; people making decisions about exercise in light of health concerns can consult a qualified professional.
Key Questions
What did the slow-jogging study find?
In 24 healthy young adults, a 10-minute very slow jog was followed by more pleasant self-reported mood, better performance on a Stroop test and increased activity in prefrontal-cortex areas. The report describes immediate results, not long-term outcomes.
How fast did participants jog?
The source report says participants ran at about 3 to 6 kilometres per hour, or 1.9 to 3.7 miles per hour. The pace was very light and could resemble brisk walking in speed, though jogging has a different movement pattern.
Does the study show slow jogging is better than walking?
No. The report says the findings do not mean people should stop walking or replace it with jogging. The experiment examined specific short-term responses to jogging and sitting; it does not establish that jogging is superior to walking overall.
Do the mood and focus changes last?
The source report describes measurements taken before and after each 10-minute session but does not report how long the changes lasted. Longer-term effects remain unclear.
Why might jogging affect mood differently from walking?
Researchers measured rhythmic vertical head movement and found that participants with more of it tended to show larger mood improvements. The reason is not established; the report presents possible explanations as theories, not confirmed mechanisms.
Source: rss
