Brainfit Tricks For ’26 – Part 8:
At Brainfit, we’re brain fitness and memory coaches. Throughout 2026 we’re sharing 52 weekly, science-backed Brainfit Tricks designed to strengthen memory, sharpen focus and build greater confidence at any age. In this Brainfit Tricks for ’26 article we’re looking at the importance of Movement for your brain health and memory.
When most people think about movement, they think about muscles. They think about fitness, strength, weight management or cardiovascular health.
What many people don’t realise is that movement is also one of the most powerful things you can do for your brain. In fact, if you could design the perfect environment for a healthy brain, movement would be one of the first ingredients on the list.
Why? Because your brain thrives on movement.
For most of human history, movement wasn’t something we scheduled into our calendars or squeezed in after work. It was woven into everyday life. Walking, carrying, climbing, gathering, building and exploring were all part of being human.
Our brains developed alongside our bodies. Movement wasn’t optional, it was essential. Fast forward to today and many of us spend large portions of the day sitting – at desks, in cars, on couches or in front of screens. While technology has made life easier in many ways, our brains haven’t changed like our lifestyles have. The result?
Many of us are moving far less than our brains were designed for.
The good news is that even small amounts of movement can make a meaningful difference. And that’s exactly what this month’s Brainfit Tricks are designed to support.
Why Movement Matters for the Brain
Every time you move, a remarkable chain reaction occurs throughout your body and brain.
- Your heart pumps more oxygen-rich blood to the brain.
- Important nutrients are delivered more efficiently.
- Growth factors that support brain cell health increase.
- Neural networks become more active and responsive.
Research has consistently linked regular movement with improvements in:
- attention and concentration
- learning and memory
- mood and emotional wellbeing
- processing speed
- sleep quality
- long-term cognitive health
Movement has also been associated with a lower risk of cognitive decline as we age. In simple terms, movement helps create a healthier environment for the brain to learn, adapt and thrive.
The “All Or Nothing” Exercise Trap
One of the biggest barriers to movement is the belief that exercise only counts if it’s intense. Many people assume they need:
- a gym membership
- specialist equipment
- an hour-long workout
- high levels of fitness
before movement can benefit their brain. But that’s simply not true.
Research increasingly shows that small amounts of movement throughout the day can have meaningful benefits for both physical and cognitive health.
At Brainfit, we often talk about consistency over intensity. A two-minute movement break you actually do is far more valuable than a one-hour workout you never get around to. The goal is moving more than you were yesterday.
4 Brainfit Tricks To Move More And Boost Your Brain
These four Brainfit Tricks are designed to help you build more movement into everyday life without needing extra equipment, special skills or large amounts of time.
Trick #30 – Take A Movement Snack
The Science
Research shows that even short bursts of movement can increase blood flow to the brain and help improve alertness, attention and mental energy.
You don’t need a long workout to experience benefits. Small “movement snacks” throughout the day can help wake up both body and brain.
Why It Matters
Many of us spend long periods sitting, particularly when working, driving or using screens.
Movement snacks provide an easy way to break up sedentary time and give your brain a quick boost.
Try This
Set a reminder every hour to:
- stand up and stretch
- march on the spot for one minute
- walk around the house or office
- do a few shoulder rolls or calf raises
Remember: every movement counts.
Trick #31 – Walk While You Talk
The Science
Walking increases blood flow and oxygen delivery to the brain while also stimulating multiple brain networks involved in attention, creativity and problem solving.
Many people find they think more clearly when moving.
Why It Matters
Walking while talking is an easy way to combine movement with activities you’re already doing.
No extra time required.
Try This
Choose one phone call this week and turn it into a walking call.
Whether you’re catching up with family, talking with a friend or joining a work call, see if you can take your conversation on the move.
Trick # 32 – Take The Long Way
The Science
One of the most effective ways to increase movement is not through major exercise programmes, but through increasing everyday physical activity.
Scientists sometimes call this incidental movement.
These small movements accumulate throughout the day.
Why It Matters
Extra steps here and there may not feel significant in the moment, but they contribute to overall activity levels and provide more opportunities for the brain to benefit from movement.
Try This
This week:
- park further away
- take the stairs instead of the lift
- walk the longer route to the letterbox
- add a few extra minutes to your usual walk
Every step is an investment in your brain.
Trick #33 – Do It While You Wait
The Science
Habit research shows that linking a new behaviour to an existing routine makes it more likely to stick.
This strategy is often referred to as habit stacking.
Why It Matters
Attaching movement to things you’re already doing removes the need to remember another task.
It becomes part of everyday life.
Try This
Try:
- stretching while the kettle boils
- sit-to-stands while waiting for the microwave
- walking while listening to a podcast
- calf raises while brushing your teeth
Small actions repeated consistently can create meaningful change over time.
Why These Strategies Work Together
Each of these Brainfit Tricks helps increase movement in a slightly different way.
- movement snacks break up sitting time
- walking calls combine movement with existing tasks
- taking the long way increases incidental activity
- moving while you wait uses habit stacking
Together, they make movement more achievable, more consistent and easier to maintain. Because long-term brain health is built through small daily actions repeated over time.
A Simple Brainfit Challenge
This week, challenge yourself to:
- take one movement snack each day
- turn one phone call into a walking call
- choose the stairs at least once
- add movement to one waiting moment
You don’t need to do everything – just start somewhere because every step really does count.
Want to Go Deeper?
If you’d like to learn more about movement and brain health, these expert-backed resources are a great place to start:
🎧 Listen: to Dr Michael Mosley’s Just One Thing Podcast called – Early Morning Walk. This short, practical episode explores how something as simple as an early morning stroll can improve your physical , cognitive and mental health.
🎥 Watch: Wendy Suzuki’s TED Talk The Brain-Changing Benefits of Exercise – A fascinating and highly accessible explanation of how movement affects memory, mood and cognitive performance.
A Final Brainfit Reminder
Your body was designed to move – and your brain benefits every time you do. It was designed to move, explore, adapt and engage with the world around it.
The good news is that you don’t need to become an athlete to support your brain.
- A short walk.
- A stretch break.
- A few extra steps.
- A movement snack.
Small actions really do matter so this month, ask yourself: What’s one simple way you could move a little more today?
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