Spending all day at your desk or on the phone can really take a toll on your body and your mind. Taking small breaks to move, even in small ways, can help mix up the routine and give us a mental change of scenery.

Take a few minutes several times over the course of today to get up from your desk and stretch. Try standing up and spreading your feet comfortably, to give yourself a firm base. Next, spread your arms wide at shoulder’s height. Then imagine a sense of pulling out towards your hands and feet to give yourself a nice stretch. You can also try countering that hunched over position we can find ourselves in at our desks by doing a gentle, slight backbend from your waist, or bending forward from the waist while seated in your chair and letting your arms and head dangle for a few moments (just be careful to protect your neck as you sit back up).

Want some more resources to help you learn some good stretches you can do at work? Check out these 12 tips from Web MD.

Did you know that it is naturally easier for us to learn several shorter lists than one long one?  This is one of the reasons several long number patterns, such as phone numbers, are broken into shorter groupings, making it easier to learn and recall them.

We can apply this learning phenomenon in a strategic way to make it easier for us to learn and remember things such as numbers, passwords, or other information.  This memory method, known as Chunking, is a great technique for the workplace, where we often have to memorize short codes or other sequences.

Take some time today to try this simple strategy that takes advantage of our innate learning patterns:  Break that long list into several shorter lists, then practice memorizing those shorter lists. Keep in mind that practice makes perfect, so try Chunking over the next few days to hone your skill for this great memory strategy.

Want to learn more about Chunking and other memory strategies for the workplace? Need some practice exercises to try? Check out Total Memory Workout: 8 Easy Steps to Maximum Memory Fitness.

One of the best things you can do to keep sharp everyday at the office as well as reduce your risk for memory loss is to keep physically active. Studies support the benefits of regular exercise across the brain health board. In fact, of all the lifestyle changes we suggest for boosting brain health, physical activity is probably the most substantially supported and best understood.

One of the questions I am asked most often is what kinds of physical activities boost brain power. While most of the research has focused on the benefits of aerobic activity, there are a small but interesting number of studies looking at things such as strength training that has also shown benefit. Such exercises help us build endurance as well, which can in turn lead to longer and more beneficial aerobic workouts. Other complex activities, such as juggling or ballroom dancing (or even Dance Dance Revolution!) have been associated with better memory performance. In addition, I am a big fan of activities such as yoga, Pilates and Tai Chi, which can boost daily performance in a completely different way by retraining us to sustain focus and concentration and reduce stress.

Today’s tip asks you to mix up your exercise routine. Too often we can fall into an exercise rut, and by doing so lose out on ways we can keep both our bodies and our minds more challenged.  Chances are you have a favorite exercise you turn to regularly, be it walking, running, tennis or swimming. Take a few minutes to think about trying something out of your regular exercise routine that will force you to cross-train. Best bets include attention building activities such as yoga, or something that makes you think and move at the same time (and perhaps even socialize), such as a fast paced dance oriented class (try Zumba!).

Want a solid strategy for keeping your exercise routine brain healthy? Check out Dr. Green’s book (with the editors of Prevention Magazine) Brainpower Game Plan, a 30 day detailed program of diet, exercise and brain training.

Happy mixing!

Feeling stressed at work today? Or every day? Often the pressure we feel at work can quickly lead to distress and a constant state of feeling overwhelmed. This kind of chronic stress can affect our daily intellectual performance, making it harder for us to stay sharp and function effectively. There is even evidence in the research to suggest that dealing with these levels of stress over our lifetime may increase our risk for serious memory loss.

While stress may be part of your job, there are steps you can take to balance that pressure and keep yourself on an even keel. Today I want you to try a simple yoga breathing exercise, called Lion’s Breath, that can help you de-stress in just moments.

For this exercise, I’d like you to sit comfortably in your chair, with both feet on the floor and your hands resting comfortably in your lap or on your thighs. Start by taking a deep breath, breathing deep into your belly. Then as you exhale, stick out your tongue and exhale with a bit of force, feeling and hearing the air move out against the back of your throat. You may even make a bit of a sound as you force the air out along your throat, saying “ha” (assuming you have some privacy to do so).  Repeat these steps for a few breaths. When you are done, notice how you feel. Chances are that you will feel more alert, back in focus and even more relaxed.

Today’s tip is guaranteed to rev up your recall for things you absolutely have to remember, such names, codes or passwords.

The Storytelling Technique is a great way we can make anything more meaningful and easier to remember. What do you need to do? Simply make up a short, one-line story to help you learn and recall whatever it is you need to remember. Meeting Sam Waterford? Think “Sam forded the water” to make that name more memory-able. Need to remember the license plate of your rental car? Just convert “NZ110C” into a little ditty that is hard to forget – perhaps “In New Zealand it is 110 degrees Celsius.” Keep in mind that the more unusual or odd your story is, the more effective it will be.

Give Storytelling a try throughout the day today. If you like this strategy, keep practicing to perfect it so that it becomes a routine brain boosting habit.

Want to learn more about Storytelling and some other memory strategies you can use at the office? Check out Total Memory Workout for our complete memory strategy program.

Today is Sunday, a day when many of us get ahead on our cooking for the work week. Why not take the time today to cook up a brain healthy and easy chicken curry?

Studies have suggested that one of the main ingredients in curry, turmeric, may have properties that reduce inflammation and promote healthy aging. Turmeric is a spice commonly used in Indian and South Asian cuisine. Often found in curries, it is a great spice to add to your diet and cooking repertoire.

I’m happy to share this fool-proof recipe for Chicken Curry. Its a real favorite in our family, and makes great leftovers for lunch at the office over the next few days.  I learned the original recipe from our close family friend Cathy, and have added my own touches over the years! Warning: The recipe does contain peanut butter. For those with allergies, you can easily substitute an alternative or leave out the peanut butter.

Chicken Peanut Curry

(serves 4) Preheat oven to 350°

Ingredients:

Boneless and skinless chicken breasts, 4-6

1 cup Dijon or seeded mustard

1 cup honey

1 Tablespoon curry powder

1 Tablespoon peanut butter

¼ cup cilantro, finely chopped

- Rinse and pat dry chicken breasts. Place in lightly oiled baking dish.

- In a separate bowl, mix together the mustard, honey, curry powder and cilantro.

- Pour the mixture over the chicken, spreading evenly to coat all the meat.

- Bake for 45 minutes. Remove from oven.

- Carefully tilt the pan to one side, so that the sauce gathers to one area. Add the peanut butter to the sauce, mixing throughly with a fork so that the peanut butter melts into the sauce.

- Turn the chicken and resdistribute the sauce evenly. Return the dish to the oven for an additional 5-10 minutes.

Not a regular Julia Child? No worries! Try ordering in curry for dinner tonight from a local Indian restaurant, or trying some for lunch at the office tomorrow.