Move for your mind: small, steady activity for a sharper, happier brain

Moving your body does more than keep you fit - it actually helps your brain work better. Research shows that regular exercise can increase the size of the hippocampus (a key memory area of your brain) and support focus and mood - especially for women. Studies also show active women tend to have lower rates of depression and stronger cognitive health over time.

But you don’t need a gym membership or hours of training to benefit. Breaking up long periods of sitting can improve blood sugar control, alertness and mood. Simple things like standing up every hour, taking a short walk after lunch or choosing the stairs instead of the lift all add up. These small motion breaks flow nutrients and oxygen to your brain and help you reset your energy levels.

Here are some friendly, brain-boosting movement habits you can start today:

• After lunch, take a 5-10 minute brisk walk around the block.
• Set a timer to stand up and move for just a couple of minutes every hour - stretch, do a few squats or carry something heavy.
• Add two short strength sessions per week - bodyweight moves like squats or push-ups count.
• On busy days, aim for “micro-bursts” of movement: fast-carrying groceries, walking fast to the bus, climbing stairs. They all contribute to your daily brain benefit.

The takeaway? Movement isn’t just for your body - it’s for your brain. When you weave consistent, simple activity into your day, you support your mood, memory and focus - not by perfection, but by persistence.