Stanford research found that walking boosts creative thinking by 60%. It doesn't matter where — indoors or outdoors, treadmill or trail. The act of walking itself changes how your brain works.
It's also the simplest form of exercise that requires no equipment, no preparation, and no skill. You already know how to do it.
Walking increases blood flow to the brain, triggers endorphin release, reduces cortisol, and activates the default mode network — the part of your brain responsible for creative insights. All from just moving your legs.
What Walking Does
Boosts creativity — Ideas flow better when you move
Improves mood — Even 5 minutes reduces anxiety and depression
Increases energy — Counter-intuitively, movement creates energy
Aids problem-solving — Solutions come while walking away from the problem
Restores focus — Returns attention to baseline levels
Reduces sitting damage — Counteracts metabolic effects of sitting
How to Build Walking Breaks
Walk to get water — Use a small glass, walk more often
Walk during calls — Audio calls are perfect for walking
Walk meetings — Take 1:1s as walking conversations
Post-lunch walk — Combat the afternoon slump
Bathroom on another floor — Build in extra steps
Park farther away — Start and end the day with a walk
Indoor Walking Options
No outdoor access? You can still walk:
Walk around your home or office
Walk in place while reading
Pace during phone calls
Walk up and down stairs
Use a treadmill desk
The benefits come from the movement, not the scenery (though nature helps).
The Walking Meeting
Walking meetings are powerful for:
Brainstorming — Movement helps ideas flow
Difficult conversations — Side-by-side is less confrontational
1:1s — Build relationships while walking
Problem-solving — Physical movement aids mental movement
Keep them small (2-3 people) and skip if you need to take notes.