There’s a simple way to make the cookie jar less tempting: A new analysis of previous studies found that exercise can boost your self-control—and you don’t have to run a marathon to reap the benefits.
Researchers at VU University Amsterdam reviewed 24 studies that examined the relationships between exercise and brain function. A slew of studies found that a quick workout improves the brain’s ability to carry out high-level tasks—like practicing self-control. Even better: The studies suggest that a short sweat session can improve your memory and ability to plan ahead.
So what’s the secret? Immediately after a quick workout, your brain gets a blood-flow boost that delivers extra oxygen to the prefrontal cortex, the area largely responsible for higher-level functioning, says lead author Lot Verburgh, a professor in the department of clinical neuropsychology at VU University Amsterdam. The result: renewed resolve when you face decisions like whether to order a salad or a pizza.
Most of the studies reviewed tested self-control immediately after acute exercise, so researchers don’t know how long the effects might last or whether longer workouts would deliver the same brain boost. That said, Verburgh speculates that long-distance runners and fans of lengthy workouts are likely to reap similar results—unless they overdo it. After all, when you exhaust your body, you exhaust your brain, which may temporarily impair its ability to function, he says.
Your best bet: Complete one of these quick workouts (or another 10- to 40-minute routine) directly before your willpower typically weakens (like before you go out to dinner or get together with an ex you’re not quite over).
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