Do you often feel like you’re not functioning at your best, mentally? Do you struggle to concentrate or recall information? Or do you feel like your memory is getting worse with age?.

If you answered “yes” to any of these questions, you’re certainly not alone. Brain fog, forgetfulness, and mental fatigue are common complaints among people of all ages.

But the good news is that there’s a simple and effective way to train your brain to work better: exercise!.

What Happens to the Brain During Exercise?

When we think of exercise, we typically think of the physical benefits, like weight loss, improved cardiovascular health, and increased muscle tone. However, exercise also has a profound impact on the brain.

During exercise, the body releases chemicals called endorphins, which interact with receptors in the brain to reduce the perception of pain and produce a feeling of euphoria (think “runner’s high”).

Endorphins also play an important role in regulating mood, reducing stress and anxiety, and improving sleep.

In addition to endorphins, exercise also increases blood flow to the brain, delivering oxygen and nutrients that support cognitive function.

It also stimulates the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and survival of brain cells.

So, what does all this mean for your brain? Essentially, exercise helps to create an environment that supports optimal brain function.

By reducing stress, improving mood, and delivering essential nutrients, exercise sets the stage for better mental performance, both in the short term and over time.

The Power of a 10-Minute Exercise Break

If you’re thinking, “Great, but I don’t have time for a full workout,” don’t worry – you don’t need one! Studies have shown that even a brief burst of exercise can have significant benefits for the brain.

In one study, researchers found that just 10 minutes of walking on a treadmill boosted cognitive function in older adults.

The participants showed improvements in attention and memory immediately after the exercise session, compared to a control group who did not exercise.

Another study found that brief periods of high-intensity interval training (HIIT) – just 10 minutes per session, three times per week – improved cognitive function in healthy young adults.

The participants showed improvements in working memory, cognitive control, and reaction time, compared to a control group who did not exercise.

The bottom line? A quick 10-minute exercise break can be a simple and effective way to boost your brainpower throughout the day.

What Kind of Exercise is Best?

So, what kind of exercise should you do during your 10-minute break? Of course, any form of exercise is better than none, but some types of exercise may be particularly beneficial for the brain.

Aerobic exercise, like walking, jogging, or cycling, is great for boosting blood flow and oxygen delivery to the brain. It’s also been shown to increase BDNF production, which promotes the growth and survival of brain cells.

Resistance training, like lifting weights or doing bodyweight exercises, is also beneficial for the brain. It can improve cognitive function by increasing blood flow, delivering nutrients, and promoting the growth of new brain cells.

If you want to get the most brain-boosting benefits from your 10-minute exercise break, you might try incorporating elements of both aerobic and resistance training.

For example, you could do a quick circuit of bodyweight exercises, like squats, lunges, and push-ups, followed by a brief jog or brisk walk.

Other Ways to Boost Brain Function

Exercise is just one way to support brain function – there are plenty of other things you can do, too. Here are a few additional tips:.

1. Get Enough Sleep

Sleep is essential for brain function, as it allows the brain to consolidate memories, process information, and restore energy levels.

Make sure you’re getting enough sleep each night – most adults need 7-9 hours – and try to maintain a consistent sleep schedule.

2. Eat a Healthy Diet

What you eat can have a big impact on brain function. Focus on a diet that’s rich in whole foods, like fruits, vegetables, whole grains, and lean protein. Try to limit your intake of processed foods, sugar, and unhealthy fats.

3. Stay Hydrated

Dehydration can impair cognitive function, so make sure you’re drinking enough water throughout the day. Aim for at least 8 cups per day, and more if you’re exercising or in a hot environment.

4. Practice Mindfulness

Mindfulness meditation and other relaxation techniques can help to reduce stress and improve focus. Try carving out a few minutes each day to practice deep breathing, visualization, or other relaxation techniques.

Conclusion

Exercising for a mere 10 minutes can be a simple yet powerful way to boost brain function. By increasing blood flow, delivering oxygen and nutrients, and promoting the growth of new brain cells, exercise sets the stage for optimal cognitive performance.

To get the most out of your exercise break, try incorporating elements of aerobic and resistance training, and combine it with other brain-supporting habits like good sleep, a healthy diet, and relaxation techniques.