Short, low-intensity exercises improve executive function and mood in children

Short, low-intensity exercises improve executive function and mood in children

In modern society, physical inactivity and lack of exercise have become common problems worldwide. This trend is also increasing among children, raising concerns about their mental and physical health. Sedentary behavior in children can impair the development of executive functions (EF), which are higher-order cognitive processes that control goal-oriented behavior and self-control necessary for daily life. Strong EF during childhood provides the foundation for self-regulation and social functioning, academic achievement, and emotional well-being throughout childhood and adolescence.

Previous studies have shown that both acute and chronic exercise can improve EF. While chronic exercise is essential for long-term cognitive development, even short bouts of activity can provide immediate but short-lived cognitive and emotional benefits that can help improve children's learning effectiveness during the school day. Other studies have also highlighted the importance of short-term exercise interventions, such as: B. Low-intensity exercises that can be performed in the classroom. While many studies show that mild exercise improves inhibitory control (a core component of EF) and mood in adults, very few studies have examined whether these same benefits occur in children.

In a new study, a research team led by graduate student Takashi Naito from the Graduate School of Sport Sciences at Waseda University in Japan examined whether short, light exercise improves EF and psychological mood in children. “Studies have shown that more than 80% of children worldwide do not meet WHO guidelinesthe recommended level of physical activity and their sedentary time has increased by about 1 hour per day over the last decade," Naito explains her motivation. The team also included Professor Kaori Ishii and Professor Koichiro Oka from Waseda University. Their study was published in Volume 15 ofScientific reportson December 5th, 2025.

31 healthy school children between the ages of 10 and 14 took part in the study. The researchers ensured that none of them had a history of mental or neurological disorders, medically prescribed movement restrictions or color vision deficiency.

Participants were randomly assigned to either a control group or an exercise group. During the experiment, all participants completed a psychological mood questionnaire twice before and after a break, followed by a cognitive task. The psychological mood questionnaire was based on the two-dimensional mood scale, which measures pleasure and arousal levels. For the cognitive task, the well-known Color Word Stroop Task (CWST) was performed, which measures inhibitory control - defined as the ability to control attention, thoughts and emotions to override internal impulses or external distractions and instead perform a more appropriate or necessary action.

During the break, participants in the control group rested for 15 minutes. Participants in the experimental group rested for 10 minutes and then did a light exercise for 3.5 minutes, followed by another 1.5 minute rest. The exercise program included six easy-to-perform movements, including dynamic stretching, static stretching with trunk rotation, single-leg balance, and hand dexterity exercises, all of which were associated with activation of the prefrontal cortex (PFC). The researchers also conducted heart rate measurements during exercise for the experimental group and examined PFC activation during CWST for both groups.

Children who performed the light intensity exercise showed significantly shorter reaction times in the following cognitive task compared to the control group. “Our results show that the inclusion of short bouts ofLight intensityExercise at school, such as before class or during recess, can improve inhibitory control and mood in children, potentially improving learning efficiency.Naito remarks.

Importantly, this is the first study in the world across all age groups to show improvements in both executive function and mood with light exercise lasting less than 5 minutes.

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