The opening moments of any workout can feel daunting, but cutting-edge scientific research now reveals just how profoundly your body and brain begin to transform in the first ten minutes of physical activity. From surging heartbeats to neurochemical shifts that sharpen your mind, these early minutes lay the groundwork for long-term health, sharper thinking, and even a brighter mood—a finding that has significant resonance for Thai readers striving for balanced wellness in daily life.
The immediate physiological and mental changes that occur as soon as you start exercising underscore why this topic matters in Thailand’s fast-paced society. While many Thais are aware of the benefits of regular physical activity, a culture of busy schedules and urban stress can make regular workouts seem out of reach. This research cautions against waiting for a “perfect routine”: just ten minutes of movement—even brisk walking or stair climbing—triggers a cascade of responses that improve both body and mind, as described in National Geographic’s latest overview.
As the first step is taken, even before any sweat appears, the body preps for movement through a surge of norepinephrine—a stress hormone that raises your heart rate and blood pressure in anticipation of activity, according to an exercise physiology associate professor at the University of Leeds. This essentially primes body systems so that blood and nutrients will be swiftly delivered to working muscles. “Simply thinking about exercise increases heart rate and can raise blood pressure,” this expert explains. Within a few moments of actual movement, the heart rate climbs rapidly—rising as much as 20 to 50 beats per minute, reports a California-based cardiologist. Systolic blood pressure increases too, boosting cardiac output to meet muscle needs, enabling the muscles to adapt quickly and efficiently. Regular exercisers, research shows, experience these changes more effectively as their bodies are accustomed to this “strain,” making them better able to extract and use oxygen.
Blood circulation is strategically rerouted during early exercise. An expert from AXA Health explains that blood is shifted away from organs like the digestive tract and redirected to the muscles. This ensures oxygen and glucose are available to power movement. Muscular activity is initiated by a burst of nervous system signals, prompting muscle fibers to contract while delivering more oxygen-rich blood directly to where it’s needed. These efforts are fuelled initially by a molecule called Phosphocreatine (PCr), which provides about ten seconds of quick energy before other metabolic systems take over.
The lungs, too, spring into overdrive. As exercise begins, breathing deepens and the diaphragm and ribcage muscles work together to draw in up to 15 times more oxygen compared to resting states. The respiratory system not only delivers fresh oxygen but also ramps up the removal of carbon dioxide—a waste product of increased muscular activity—further enhancing endurance and performance. For Thais living in cities such as Bangkok or Chiang Mai where air quality may fluctuate, being aware of breathing adaptations in exercise can help in timing out safe outdoor workouts, especially given the recent concerns over PM2.5 pollution during “hazard” days.
Within the brain, exercise immediately unlocks a “priming stage,” increasing both focus and alertness as more oxygen and nutrition flow in. According to a psychologist based in the UK, the brain quickly becomes more adaptable and open to learning—a process termed neuroplasticity. During just the first few moments of activity, neurogenesis (the creation of new neurons) kicks off in brain areas linked to memory, particularly the hippocampus—a rival to any brain-training app. Regular physical activity is associated with sharper thinking and better emotional balance, key for Thai students and professionals facing academic or career pressures.
Emotional effects follow physical changes almost in real-time. At first, there may be a mild surge in anxiety due to the body’s activation of its stress response, but this is soon followed by a flood of endorphins—hormones known as natural mood boosters—reducing stress and supporting positive feelings. Scientists note that a 10-minute bout of moderate running can produce measurable increases in pleasure and mood, as documented by heightened brain activity in the prefrontal cortex. This provides much-needed encouragement for those who view exercise as a source of discomfort; that initial unease is typically replaced by calmness and even joy as the session progresses.
Notably, these benefits come with relatively low time investment. Studies cited by National Geographic found that as little as 10 minutes of vigorous daily activity lowers the risk of death and supports mood and sleep improvements. For busy Thai families and working adults who cite time constraints, this is an empowering insight: short, regular sessions can still deliver major gains. Thai urban planners and employers might also take note, as workplace gyms or morning group aerobics—a familiar sight in Bangkok’s Lumphini Park or at many government offices—could make a measurable difference in both public health spending and community resilience.
Traditional Thai culture has long recognised the link between movement, health, and happiness, as seen in the popularity of outdoor exercise in parks and the embrace of traditional sports like sepak takraw and takraw-wan (foot volleyball). Yet the challenge of modern sedentary lifestyles and screen-centric work is leading to rising rates of non-communicable diseases such as diabetes and high blood pressure, both major concerns for public health agencies. This new scientific evidence highlights why daily movement, even brief, should be a priority—from rural schools to cramped urban apartments.
Looking ahead, researchers expect that emerging wearable technology and mobile health platforms will give Thais real-time feedback on their exercise responses, customising routines to maximise these early-phase benefits. There is also growing interest in how traditional Thai healing practices such as yoga, stretching, or meditation—routinely performed before Muay Thai workouts or during temple visits—could be merged with modern exercise science to deliver even greater gains for the brain and body.
For Thai readers seeking actionable advice: don’t wait for a perfect window or a gym membership. Begin with ten minutes of brisk movement each day, whether it’s walking to the BTS station, taking the stairs, or joining a lunchtime aerobics class. Recognise that feelings of discomfort at the start are not a sign to stop, but evidence that your body is shifting into transformation mode. Encourage children and elderly family members to move alongside you, inspired by the new scientific affirmation that every minute counts toward a healthier, sharper, and happier self.
For those interested in more technical detail, the science is clear and compelling: norepinephrine prepares your heart, blood vessels, and muscles; metabolic stores fuel your first steps; breathing deepens and brain circuits activate almost instantly; endorphin release and neurogenesis begin shortly thereafter; and all these changes occur whether you’re running laps at Lumpini Park or simply dancing to Mor Lam in your living room. Keeping up to date on current findings—for example, tracking research via platforms such as PubMed and global health sources—can inspire Thai families to maintain lifelong habits that renew both the body and mind.
You can read more about the underlying research in the National Geographic article, as well as related Thai public health commentary on the Bangkok Post and WHO Thailand NCD Country Profile 2022.