Falling asleep in front of the computer screen? Creativity crashing by 3pm in the office? The trick to becoming more productive may be to ditch the cubicle and hit the gym. Studies suggest a midday workout can help productivity skyrocket (and even boost job satisfaction!), so we can quickly gain back those hours lost in gym-land.

We Can Work It Out — The Takeaway

Don’t just live for lunch breaks. Scientists have found that fitting in some fitness can increase work stamina. In one study, a third of participants who devoted two and a half hours a week to exercise during work hours reported maintaining or increasing productivity (even though they spent less time at the office) [1]. And other research suggests regular, low intensity exercise (like yoga or walking on an inclined treadmill) could dramatically reduce sleepiness and amp up energy— no Red Bull necessary [2].

Need to think outside the box? Moderate cardio exercise has been shown to deliver a two-hour creativity boost immediately following that workout session. And ramping up the intensity (think: treadmill intervals or a CrossFit WOD) can sharpen the brain without the books: One study found a five to 10 percent improvement in cognitive function for those who hit the gym [3]. Finish the workout off with some stability-promoting core exercises like planks, and plenty of stretching and foam rolling for a pain-free transition back to that desk.