How can you use the research to your advantage? Take a movement break. Yes, it may feel overwhelming to step away from your desk for even five-minutes, but that is simply culture arguing with science. Our non-stop work attitude has continually taught us that, she who works more wins, but the truth is, she who works better and smarter wins.

Putting it into practice: start small. Schedule a ten-minute movement break every two hours. The ten minutes away will prove useful when your executive functioning  increases and your errors decrease. As an added bonus, getting up every two hours helps prevent spikes in blood sugar that can result from prolonged sitting.

Initially, it may feel like you are stepping outside of your work culture, but really, you are taking the lead in what is a growing movement towards a healthier workplace. . If your company doesn’t have a wellness program yet, take the lead and be the example.

Struggling with creativity? The research is still blooming but several studies show that simply taking a walk may help people come up with new ideas.

You probably know that you just can’t force creativity. Likely, we have all experienced hours of frustration, sitting at our desk, struggling to come up with new ideas. Your brain benefits from movement. Period.

Not about to go for a sweaty run on your lunch break? Schedule a walking meeting, or play a game of catch with colleagues in your next brain storming session. The mind and body are not separate and you simply cannot use one without the other. Keep silly putty with you. It may not be a run, but it can help you unwind and process ideas.

Long phone call?   Walk while you talk.

Report due? Take a break to do squats and push-ups when you are hitting a wall.

Plugging in numbers?  Stand at your desk every now and then and take a walking break every two hours.

Meeting?  Walk and talk

Creating new copy? Stand at a white board. Go for a jog. Play catch and chat with your colleague.  Get moving.

We are made to move and our brains work best when we allow ourselves to function at our fullest. Move more. Express more. Create more.