Most of us know that regular exercise is good for our physical health –– but movement also has a powerful effect on brain health. Science shows it supports brain cell growth, cognition, and focus. Research has shown that neuroplasticity — the brain’s ability to form new connections — is enhanced by regular physical activity. Some studies have even found that people who exercise consistently increased hippocampal volume — the part of the brain involved in memory and learning. 

When you exercise, your body releases something called the Brain-Derived Neurotrophic Factor or BDNF  –– improving things like your memory capacity and your ability to absorb new information. Your body also releases feel-good chemicals like dopamine and serotonin, which can help regulate stress and boost your mood. 

Even 10-20 minutes of movement can make a difference. One study found that 15 minutes of moderate exercise can boost attention and cognitive performance.

If you’re looking for small ways to move more, stay sharp, and improve your brain health, try these Microsteps:

Schedule short “movement alarms” throughout the day to get your heart rate up.
Just a few minutes of moderate movement –– like walking or dancing –– can improve working memory and attention. Having set reminders will help you remember to move during busier days.

Take quick “brain breaks” that involve movement.
Even bouts of movement like pacing during calls, stretching between tasks, or walking before meetings can make a difference. 

Get outside for a walking meeting or call.
Sunlight and movement together can boost mood and cognition. If you have a call that doesn’t need to involve your screen, take it on the go.

Keep a list of go-to stretches on your desk.
Use it as a reminder to stretch throughout the day to improve focus and lower stress.

If you’re stuck on a task, take a break and get moving for 10 minutes.
Go on a walk, do some jumping jacks and lunges, or dance it out to your favorite songs. Movement has been shown to spark creativity and inspire new ideas. 

Try a 30-second plank between meetings and invite your teammates to join.
Once you all hit 30 seconds, aim for 60! It’s a fun, low-effort way to boost focus, sneak in movement during busy days and connect with your co-workers.