Does exercise of 10 minutes or less a day improve cognitive function? English research

Recently CNN.co.jp reported the following:

１日１０分以下の運動で認知機能改善か　英研究

2023.01.29 Sun posted at 13:30 JST

（ＣＮＮ） たとえ１日に１０分以内でも中程度以上の運動をすれば、認知機能が改善されるとの研究結果が発表された。

英ユニバーシティー・カレッジ・ロンドンの博士課程に在籍するジョン・ミッチェル氏が、疫学と地域保健の専門誌に発表した。

この研究では、英国で４５００人近い参加者に７日間、活動モニターを常時装着してもらった後、短期記憶力や問題解力、専門技能への影響を調べた。

その結果、速足のウォーキングやサイクリング、階段をかけ上ったり下りたりする「中強度」から、エアロビクスやジョギング、水泳、上り坂のサイクリングなど「高強度」の運動に毎日６～９分取り組んだグループは、ずっと座ったり眠ったりしていたグループと比べて作業記憶が改善し、何より計画、整理などの実行機能に大きな変化がみられた。

認知機能が改善する幅はわずかだったものの、運動の時間が増えるにつれて拡大したという。

同研究者は「参加者の認知機能を長期間観察したわけではないので、体を動かすタイプのグループは平均して認知機能が高いだけとも考えられる」としたうえで、日常生活を少し変えるだけで違いが出ることが示された可能性もあると指摘。動作のパターンが１日、１週間、１カ月と蓄積された結果は、１回だけ運動しに出かけるのと同等、またはそれ以上に重要であることが分かったと述べた。

一方で、中程度以上の運動にあてる時間のうち８分を座った姿勢に替えるか、６分を軽い運動に、または７分を睡眠に替えたグループは、それぞれ認知機能が１～２％低下していた。

ただし今回の研究は参加者の健康状態や睡眠の質など不明な点も多く、結果を検証し理解するにはさらなる研究が必要だという。

Translation

(CNN) According to a new study, even 10 minutes or less of moderate-intensity exercise a day could improve cognitive function.

John Mitchell, a doctoral student at University College London, published this in a journal about epidemiology and community health.

The study looked at the effects on short-term memory, problem-solving and technical skills with nearly 4,500 participants in the UK who wore activity monitors all the time for seven days.

As a result, one group engaged in 6-9 minutes of moderate-intensity exercise, such as brisk walking, cycling, and running up and down stairs, to high-intensity exercise, such as aerobics, jogging, swimming, and cycling uphill. It showed that working memory improved, and above all, significant changes were observed in executive functions such as planning and organizing when compared to another group that sat or slept all the time.

Cognitive improvements were modest, but increased as the duration of exercise increased.

The researchers said, ``Although we did not observe the participants' cognitive functions over a long period of time, yet we may consider that the group that exercised their bodies had higher cognitive functions on average'', and pointed out that it showed a slight change in daily life could make a difference. They said that, of more important than anything else, it was noted that the result of accumulating exercise patterns for a day, a week, and a month is equivalent to going out to exercise just once. 

On the other hand, those who replaced 8 minutes of moderate-to-high-intensity exercise with sitting, or 6 minutes with light exercise, or 7 minutes with sleep would respectively experience a 1-2% decline in cognitive function.

However, there were still many unclear points in this study, such as the participants' health status and sleep quality, and more research were needed to verify and understand the results.

              So, according to a new study, even 10 minutes or less of moderate-intensity exercise a day can improve cognitive function. Moderate-intensity exercise may include brisk walking, cycling, and running up and down stairs etc. I think common sense has already told us that a right amount of exercise a day is beneficial to your health.