How 9 minutes of daily HIIT may improve kids’ brain function and learning, according to research

kids doing sit-ups on workout mats — (Image credit: Shutterstock)

Kids’ attention spans aren’t exactly getting any longer. Some can’t even make it to the end of a 10-second TikTok without swiping away. To be honest, I’m also guilty of this sometimes. But if you can hold their focus for nine whole minutes of exercise, scientists think they’ve found a little hack that could help children concentrate better in class.

Researchers from the University of Eastern Finland studied how short bursts of physical activity could influence a child’s ability to focus. They asked seven- to 13-year-olds to complete a simple nine-minute workout before sitting down to cognitive tests. The results? Kids who exercised performed better on tasks that required sustained attention and working memory compared to those who stayed seated.

What kind of exercise did the study use?

The study found that nine minutes of high-intensity interval exercise (HIIE) can help children focus better and improve performance on cognitive tasks. For reference, this activity took place in a school setting before tests.

The researchers suggest the boost in focus may come from the temporary increase in heart rate and blood flow, which delivers more oxygen and nutrients to the brain, along with the release of neurotransmitters that support alertness and cognitive function.

If you are a parent and want to try using this at home to help your child focus, settle down after school, or tackle homework more easily, the principle is pretty flexible. You don’t need a full PE class. Just nine minutes of fun, energetic high-intensity interval exercise (HIIE) that gets your child’s heart rate up could make a difference. This could be a quick dance to a favorite song or two, a short obstacle course in the living room, or a few laps around the yard.

It’s important to note that this research does not provide a guaranteed solution for improving focus in all children, and every child’s needs and circumstances are different. The study shows a potential benefit in a classroom setting, but individual results may vary. Still, making exercise a fun and regular part of family life can support both the body and mind.

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Jessica has been a fitness writer at Tom’s Guide since 2023, bringing three years of experience writing about health, fitness, and the great outdoors. Her passion for exercise began during her childhood, where she spent weekends hiking and competing in local athletics club events. After earning a master’s degree in journalism from Cardiff University, Jessica found the perfect way to combine her love of storytelling and fitness into a career.

Jessica is passionate about testing fitness gear and tech, using her reviews to help readers make informed buying decisions. She ran her first marathon in April 2024, finishing it in 3 hours and 48 minutes. Through her training, she’s developed a deep understanding of what it takes to grow as a runner, from effective workouts and recovery techniques to selecting the right gear for every challenge.

When she’s not at her desk, Jessica enjoys spending time in the kitchen crafting new recipes, braving cold water swims and hiking.

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