Walk 20 Minutes a Day to Sharpen Focus and Lift Mood

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You know the feeling. It's 3 p.m. on a Tuesday. You've been at your desk since morning—maybe you got up for coffee, maybe a meeting or two—but mostly, you've been still. And now your shoulders are tight, your lower back aches, and your brain feels like it's wading through wet sand. You're probably telling yourself you just need more caffeine, or that you're just not a "morning person," or that this is simply what work feels like now. Here's where I'm going to surprise you: that fog isn't a caffeine problem. It's a motion problem. Your body evolved over hundreds of thousands of years to move—to walk, hunt, gather, migrate.