I often say, we cannot outperform (or ignore) our biological blueprint as humans. We have to live and work in harmony with our Human Operating System (hOS) which is how our brains and bodies are biologically designed to function. One of our fundamental needs is physical movement.

Whilst most of us know that we should be active during the day, remembering to prioritise movement in our increasingly sedentary world, has become challenging. We’ve become “active coach potatoes”.

New research involving 26,000 participants worldwide, funded by ASICS, highlights the profound impact of movement on our mood, stress levels, and productivity.

The study found that:

Being sedentary is eroding our mental wellbeing. ASICS research found that State of Mind scores start to drop after only two hours of continuous desk-based working and stress scores rise significantly after four hours. This underscores the necessity of regular movement breaks.

This is why I proactively try to move throughout my day and encourage my Executive Coaching clients to do the same, in addition to any other ‘formal’ exercise routines. Why? Recent research shows that even if you’re meeting the suggested guidelines for physical movement each day (150 minutes of moderate-intensity exercise per week), the benefits are largely nullified if you’re sitting for more than five hours per day. Let’s face it, many of us are now sedentary for more than five hours per day. Those people who are diligent about their F45 or gym workouts yet sit down in front of their computer for hours each day and barely move (apart from occasional tea and wee breaks) could be jeopardising their health, simply because they’re spending too much time sitting down.

Here are the five times I prioritise walking each week, and the science behind why it’s so effective.

1. When an Idea is Stuck

We’ve all experienced those moments when ideas just won’t flow. Walking can activate the brain’s default mode network, a state where ideas germinate and creativity blossoms. When I feel stuck, a brisk walk often provides the clarity I need to move forward. (I’ve found using my notes app and transcribing my ideas via the voice function) is a great way to capture those genius ideas while I’m out walking.

2. After Eating

Post-meal walks are a powerful tool for blood sugar regulation. Engaging in a short walk (even ten minutes) after eating has been shown to stabilise blood sugar levels.

3. When My Focus is Waning

In the midst of a busy workday, our focus can wane. Walking is an excellent remedy. Just 15 minutes of movement can significantly enhance focus and productivity, as supported by research from ASIC’s “Desk Break” experiment. Participants who took short movement breaks saw a 28.6% improvement in focus. Walking can promote an increase in brain-derived neurotrophic factor (BDNF), which is like fertiliser for your brain.

4. If I’m Feeling Anxious

Anxiety can be overwhelming, but walking provides a natural antidote. The concept of “optic flow,” the visual perception of movement in our environment, can quieten activity in our amygdala, the brain’s emotional centre. This calming effect is why I turn to walking when anxiety is looming.

5. When I’m on a Phone Call

The reality of modern work life often involves long hours at a desk. Data shows that after four hours of uninterrupted desk time, stress levels can increase by 18%. However, incorporating “exercise snacks” or incidental movement, such as walking during phone calls, can counteract the negative effects of prolonged sitting. I try to habit stack so that whenever I’m speaking on the phone, or replying to coaching clients via voice memos, that I walk at the same time. I’ve found many of my prospective speaking clients appreciate when I call them, instead of setting up yet another video meeting. Can you swap out some virtual meetings for phone calls and walk at the same time?

Monitoring Movement with WHOOP

To ensure I’m getting enough movement, I rely on my WHOOP strap to monitor my steps and overall activity. Seeing the data reinforces the importance of these daily walks and helps nudge me to move more on the days I can see I’ve been more sedentary. Do you use a wearable to track your physical movement? Some wearables like Oura, also nudge you if you’ve been sitting for too long.

Embrace the Power of Walking

Walking is more than just exercise; it’s a powerful tool for enhancing our mental and physical health. By regularly prioritising these five key moments for walking, you can unlock greater focus, creativity and wellbeing.