We all know that some stress is good for us. Whether it’s pushing through a tough workout or tackling a challenging project at work, our bodies and minds grow through effort. But there’s a limit. Research shows that after about two hours of intense focus, our performance starts to dip. As we explain in Peak Performance, we discovered that the best results come from working in cycles: periods of focused effort followed by intentional rest.

Taking breaks isn’t just about resting your body — it’s about unlocking your subconscious mind, where creativity often lives. But not all breaks are created equal. Scrolling through social media doesn’t cut it. A walk, on the other hand, can be a game-changer.

In The War of Art, author Steven Pressfield describes how walking sparks insights: “I take a pocket tape recorder because I know that as my surface mind empties…another part of me will chime in.” He’s not alone — many creatives swear by walking as a way to solve problems and spark ideas.

But walking isn’t just for artists and writers. Brad, co-author of Peak Performance, used walking breaks to work through complex financial models at McKinsey. When he hit a wall, stepping away from his desk and taking a stroll would often lead to breakthroughs — sometimes mid-walk, sometimes right after.

Of course, when deadlines loom, stepping away can feel counterintuitive. But here’s the good news: even short walks offer big rewards.

In a Stanford study titled “Give Your Ideas Some Legs,” researchers tested how walking affects creativity. Participants were asked to brainstorm creative uses for everyday items after either sitting or walking for a few minutes. Those who walked outdoors boosted their creativity by over 60%. Even indoor walkers saw a 40% improvement. The takeaway? A quick lap around the office or a treadmill session is better than staying glued to your chair.

Initially, scientists thought the cognitive boost came from increased blood flow. But now it seems walking works because it lightly occupies our conscious mind, freeing up mental space for the subconscious to step in. Unlike more demanding physical activity — like weightlifting or dancing — walking hits the sweet spot: it keeps you moving without demanding too much focus. That’s the ideal condition for creative thinking and problem-solving.

Pressed for time? Even a two-minute walk every hour can make a difference. Beyond mental clarity, walking helps combat the health risks of prolonged sitting — risks so serious that experts now say “sitting is the new smoking.” One study found that hourly mini-walks reduce the risk of early death by 33%.

Bottom line: walking is one of the simplest, most effective tools for boosting both mental and physical performance. So if you’re stuck, stressed, or seeking inspiration — take a walk.

For more strategies to elevate your performance, check out Peak Performance — where we dive deeper into how to structure your day, harness rest, and stay driven with purpose.

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