Breaking a sweat is good for your waistline and your work, according to researchers at Leeds Metropolitan University in the U.K. in their study, six out of ten people said that their time management skills, mental performance and ability to meet deadlines improved on days when they were physically active. “Even if you can’t do a full-blown workout, there are things you can do in the office to promote your performance and brain function,” says Amie Hoff, a fitness consultant from New York sports clubs. Here, simple ways to put exercise on your agenda.

Work in a high-rise? get your heart pumping by climbing the stairs to get to your office. if you’re on the tenth floor, for example, take the elevator to five and walk the rest of the way.

Suffer from three o’clock energy crash? Grab a coworker and go outside for a brisk 10- to 15-minute power walk.

In a creative slump? Slip out to a pilates or yoga class to refresh your mind. By the time you get back to your desk, your originality will have returned.