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Hi, this is Ray.

A few years ago, I tried learning Japanese entirely from my desk. I watched videos, took notes, and repeated phrases out loud. Two weeks in, I could say maybe three things confidently: “hello,” “goodbye,” and “I’m tired.”

Then one day, I listened to my lessons while walking. Something clicked. The rhythm of movement seemed to sync with the rhythm of language. I remembered words longer and spoke them more naturally.

That’s when I discovered something that science already knew: your brain and body are partners in learning.

The Science of Movement and Memory

Your brain isn’t a separate machine from your body. They’re one system, constantly exchanging information.

A study from Stanford University found that walking boosts creative thinking by up to 60 percent. Movement increases blood flow to the brain, delivering oxygen and glucose, your brain’s fuel for focus and recall.

Another study from the University of Illinois showed that students who took brief walks before studying scored higher on memory tests than those who sat still.

Simply put, motion primes cognition. When your body moves, your mind improves.

The Hippocampus Connection

The hippocampus is the part of your brain that handles memory formation. It’s also one of the few brain regions that can grow new neurons throughout your life, a process called neurogenesis.

A study from the University of British Columbia found that aerobic exercise, like brisk walking or cycling, increases the size of the hippocampus and improves memory performance.

Inactivity, on the other hand, shrinks it.

So while it’s tempting to think that learning happens only in your head, your feet have a lot to say about how well you remember.

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Movement Anchors Learning

Physical activity doesn’t just energize the brain; it also anchors knowledge.

When you pair movement with information, your brain ties the content to physical sensations, creating richer memory networks.

This is known as embodied cognition, the idea that thinking isn’t just a brain process but a whole-body experience.

A study from the University of Copenhagen showed that students who used hand gestures or physical movement while learning retained information 20 percent better than those who stayed seated.

In other words, learning sticks when you move with it.

How Movement Boosts Focus

Sitting for too long isn’t just bad for your posture. It also decreases focus and working memory.

A study from the University of California, Los Angeles found that sedentary behavior literally thins the brain regions related to memory.

Meanwhile, brief bursts of movement reset your attention. It’s called movement-induced arousal, and it wakes up the prefrontal cortex, the part of your brain responsible for planning and focus.

That’s why pacing while you think actually works. You’re not restless. You’re rebooting.

How to Learn Better with Movement

You don’t need a treadmill desk or yoga mat to make this work. Here are five ways to move smarter while you learn.

1. Walk While You Learn

Listen to podcasts, audiobooks, or recorded lectures while walking. This works especially well for languages and conceptual topics. The rhythm of movement helps with verbal recall.

2. Use Gestures When You Explain Concepts

If you’re teaching or reviewing, use your hands. A study from the University of Chicago found that gesturing while explaining improves understanding and retention by linking motor and memory areas.

3. Take “Brain Breaks” Every 25 Minutes

Stand up, stretch, or do a quick walk. A study from the University of Otago showed that micro-breaks of movement improve alertness and reduce mental fatigue.

4. Study in Different Positions

Try reading while standing, reviewing flashcards while walking, or rehearsing ideas aloud while pacing. This variation strengthens context-independent recall, meaning you’ll remember better anywhere.

5. Move After Studying

Exercise right after learning something new. A study from the University of Geneva found that physical activity immediately after study sessions boosts memory consolidation.

So yes, your post-study jog actually helps you remember what you just learned.

My Experiment: The Walking Classroom

When I started integrating movement into my daily learning routine, I called it my “walking classroom.”

Each morning, I’d listen to a 20-minute course while walking around my neighborhood. When I got home, I’d summarize what I’d learned out loud.

Within a week, I noticed I was remembering concepts I’d previously forgotten after a single day. My recall improved, and my energy stayed higher throughout work.

It turns out I didn’t need more caffeine. I needed more motion.

Now I walk before big brainstorming sessions, team meetings, or even while scripting videos. It’s the cheapest focus tool I know.

The Bigger Lesson: Move Your Body, Grow Your Mind

We often treat learning as a head-only activity. But your body isn’t a distraction. It’s part of the process.

Movement doesn’t just help you stay healthy. It literally changes your brain’s structure to support focus, creativity, and memory.

So the next time you sit down to study, maybe don’t sit down. Take a walk. Stretch. Move a little.

Because the more your body participates in learning, the more your brain remembers.

Stay curious,

Ray