Ten Minutes of Exercise Can Sharpen Your Brain and Improve Focus Before Class

Feeling mentally slow or unfocused before a class or important task is something many people experience. According to new research, the solution might be surprisingly simple: just ten minutes of exercise. A recent study led by cognitive and exercise scientists shows that a short bout of physical activity right before learning can significantly improve concentration, attention, and executive function, especially in college students.

This research adds real-world evidence to what scientists like Charles Hillman, a longtime expert in brain health and physical activity, have been demonstrating for years in laboratory settings. The takeaway is clear and practical: you don’t need a long workout or intense training session to give your brain a noticeable boost.

Exercise and the Brain Have Been Closely Linked for Years

Charles Hillman, a psychology professor at Northeastern University and director of the Institute for Cognitive and Brain Health, has spent much of his career studying how physical activity affects the brain. His work, along with that of collaborators such as Art Kramer, an emeritus professor and fellow leader in cognitive neuroscience, has consistently shown that exercise positively influences brain function across different ages and environments.

Until recently, much of this evidence came from controlled laboratory experiments. While those studies were robust, researchers wanted to know whether the same benefits would appear in everyday settings, such as college classrooms. That question led to the new study, which was published in the International Journal of Mental Health Promotion in 2025.

How the Study Was Designed

The study focused on university students and examined how a short session of exercise performed immediately before class affected their cognitive abilities during the learning period.

Here’s how the experiment worked:

• Students were asked to complete 10 minutes of continuous, focused exercise just before attending their regular class.
• The exercise was moderate in intensity, meaning it elevated heart rate but was not exhausting.
• Before exercising, students filled out questionnaires designed to measure executive function.
• After attending class, they completed the same questionnaires again.
• On a separate day, the same students repeated the process without any exercise, serving as a control condition.

This setup allowed researchers to directly compare students’ cognitive performance on days when they exercised versus days when they did not.

What Is Executive Function and Why It Matters

Executive function is a broad term that refers to a set of mental skills that help people set goals, manage emotions, stay focused, and solve problems. According to clinical definitions commonly used in neuroscience and psychology, executive function includes processes such as planning, inhibition, working memory, and cognitive flexibility.

These abilities are essential for academic performance, decision-making, and everyday life. When executive function is working well, it becomes easier to concentrate during lectures, follow complex instructions, and stay mentally organized.

Clear Improvements After Just One Exercise Session

The results of the study showed that students who exercised before class demonstrated measurable improvements in executive functioning compared to when they did not exercise. These improvements were captured through multiple survey metrics that assessed attention, focus, and cognitive control.

What makes the findings particularly compelling is that the exercise session was short and realistic. Ten minutes was enough to produce benefits, and the activity did not need to be intense or specialized.

Hillman explained that the level of effort required was comparable to walking briskly between buildings on campus when running slightly late for a meeting. In other words, this wasn’t about pushing physical limits but about gently activating the body and brain.

Moderate Exercise Works Better Than High Intensity for Thinking

The research team also compared different styles of exercise based on prior studies. They have examined both high-intensity interval training (HIIT), which rapidly increases heart rate, and moderate-intensity continuous exercise (MICE).

For young adults, the findings suggest that moderate exercise leads to the most pronounced cognitive benefits, particularly for executive function. While HIIT can be excellent for physical conditioning, it may not always be the best choice right before mentally demanding tasks.

This distinction is important because it reinforces that people don’t need extreme workouts to improve brain performance. Simple, steady movement appears to be especially effective.

Many Students May Already Be Getting These Benefits

An interesting observation from the research is that many college students may already experience some cognitive benefits from exercise without realizing it. Walking to class, especially over longer distances or at a faster pace, can naturally elevate heart rate enough to stimulate brain activity.

Depending on factors like distance, terrain, and speed, a student’s daily commute on campus may already be functioning as a brain-boosting routine. The study highlights how everyday movement can play a meaningful role in mental performance.

Evidence From Schools Beyond Universities

The idea of exercising before learning is not new, and some school districts in the United States adopted similar practices even before this latest study was published. Based on earlier research by Hillman and colleagues, elementary schools introduced structured physical activity before lessons or tests.

The results were notable. Teachers and administrators observed improvements in standardized test scores, including reading, mathematics, and arithmetic. These benefits were seen in both typically developing children and children with ADHD, suggesting that exercise can support a wide range of learners.

Why Exercise Has Such a Strong Effect on Cognition

Scientists believe exercise improves brain function through several biological mechanisms. Physical activity increases blood flow to the brain, delivering more oxygen and nutrients to neural tissue. It also influences neurotransmitters involved in attention and mood, such as dopamine and norepinephrine.

Additionally, exercise activates brain regions responsible for attention and cognitive control, temporarily enhancing their efficiency. Even short bouts of movement can create a window of improved mental readiness, which is especially useful before tasks that require concentration and problem-solving.

Exercise as a Tool for Long-Term Brain Health

Beyond short-term cognitive boosts, Hillman emphasizes that regular physical activity is one of the most important factors for maintaining long-term brain health. Consistency matters more than intensity, and movement spread throughout the day is ideal when possible.

Hillman’s own fitness routine includes activities like ice hockey, mountain biking, hiking, and yoga, many of which don’t require a gym or specialized equipment. His approach highlights an important point: there are countless ways to stay active, and finding enjoyable options makes it easier to stick with them.

Practical Implications for Students and Beyond

The findings from this study suggest clear, practical applications. Using brief exercise sessions before classes, meetings, or mentally demanding work could help improve focus and cognitive performance. This approach isn’t limited to students; professionals and lifelong learners may benefit as well.

At this stage, Hillman and other researchers consider the cognitive benefits of exercise to be well-established and difficult to dispute. This study strengthens the evidence by showing that the effects translate directly into real classroom environments.

The conclusion is straightforward: a small amount of movement can make a meaningful difference in how well the brain functions, especially when preparing for learning.

Research Reference

Effects of Pre-Class Acute Exercise on Executive Function in University Students – International Journal of Mental Health Promotion (2025)
https://doi.org/10.32604/ijmhp.2025.069633