Flow into Focus: How Brief Movement Nurtures Body, Mind, and Spirit

By Joy Stephenson-Laws, JD, Founder

In today’s fast-paced world, where multitasking often reigns supreme, we can easily overlook simple yet powerful ways to boost our mental clarity and overall well-being. While physical exercise is commonly associated with benefits like weight management and heart health, recent research shows that even short bursts of movement can have a profound impact on cognitive function.

At a time when many of us believe that a “real” workout requires an hour at the gym or a grueling fitness class, this news is refreshingly liberating—and incredibly empowering.

Small Moves, Big Brain Gains

A comprehensive review by researchers at UC Santa Barbara examined thousands of exercise studies from 1995 to 2023, focusing on adults aged 18 to 45. Their findings? Short, vigorous workouts (think: under 30 minutes) offer a surprising boost to memory, attention, executive function, information processing, and other key areas of brain health.

In other words, you don’t need a marathon session to get the benefits—just a few high-energy minutes can do the trick.

What Counts as "Vigorous"?

High-Intensity Interval Training (HIIT) is a great example. It includes exercises like sprinting for 30 seconds, doing jump squats for a minute, or slamming a medicine ball to the ground with intensity. These activities get your heart rate up, make you sweat, and wake up your brain.

And while not everyone may be ready to leap into HIIT, the key is to listen to your body, avoid comparison, and gradually challenge yourself. Even a brisk walk around the block can be a win.

Need to Focus? Move Your Body

Ever feel foggy or unfocused after hours at your desk? Try a quick walk or a round of jumping jacks. These short bursts of activity increase blood flow and oxygen delivery to the brain, sharpening your focus and making it easier to tackle mentally demanding tasks. Even five minutes can make a noticeable difference.

Need to Focus? Move Your Body

When you're stuck creatively or mentally blocked, movement can be magic. Physical activity triggers the release of endorphins, improves your mood, and encourages new neural connections. According to the National Institutes of Health, exercise boosts attention, cognition, language fluency, and decision-making—effects that can last up to two hours.

Personally, when I feel stuck or overwhelmed, I move my body and let the energy flow. A quick workout followed by journaling clears the mental clutter like nothing else.

Exercise Enhances Memory Too

Movement isn’t just good for energy—it also helps lock in new information. Exercise increases levels of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and function of neurons. Whether it’s a few yoga poses or bodyweight exercises, incorporating movement into your work or study breaks can improve memory and information retention.

A Natural Stress Reliever

Even short bursts of movement can significantly reduce stress and anxiety. They trigger the release of mood-boosting neurotransmitters like serotonin and dopamine—nature’s way of restoring emotional balance. Add in a hug from a loved one, and you've got a holistic mood-boosting routine.

Make It Work for You

The beauty of short, intentional movement is that it's accessible to everyone. You don’t need a gym, fancy equipment, or a strict schedule. Stretch at your desk, take the stairs, or dance in your living room. The important part is consistency—not perfection.

Ditch the all-or-nothing mindset. Just because you had fast food for lunch doesn’t mean you can’t enjoy a nourishing, balanced dinner. Small steps matter.

Fuel Your Mind and Body

Lastly, don’t forget that movement and nutrition go hand-in-hand. Fuel your body with clean, wholesome food to support your energy and recovery. Consider routine nutrient testing to detect imbalances, and consult a trusted healthcare professional who can guide you with dietary changes or supplements if needed.

Your Brain Will Thank You

By embracing short bursts of movement throughout your day, you’re not just improving your fitness—you’re enhancing your brainpower, reducing stress, and creating a lifestyle rooted in balance and sustainability. So next time you feel sluggish or mentally foggy, remember: a little bit of movement can go a long way.

Here’s to a healthier, happier, and more energized you!

Enjoy your healthy life!

Disclaimer: This article is not intended to provide medical advice. Please consult with your doctor or another competent healthcare practitioner to get specific medical advice for your situation.

The pH professional health care team includes recognized experts from a variety of health care and related disciplines, including physicians, attorneys, nutritionists, nurses, and certified fitness instructors. This team also includes the members of the pH Medical Advisory Board, which constantly monitors all pH programs, products, and services. To learn more about the pH Medical Advisory Board, click here.