Creative therapies have been used in the recovery and management of disease. Breast cancer survivors showed improved shoulder function and better body image after engaging in dance. And the British Lung Foundation has singing groups for those with chronic obstructive pulmonary disease, which show improvements in lung function and quality of life for the songsters.
​

Creative activities have emerged as a promising avenue for mitigating age-related challenges among older adults. Falls are a common risk in adults over 65, with over 30% of falls requiring medical attention. Not only are they costly, but falling can lead to a loss of functionality and independence. In a meta-analysis of older adults participating in dance-based programs, fall risk was reduced by 37%. Other studies have found that creative engagement enhances balance and walking speed.

Creative activities also provide opportunities for older adults to be social, thus combating loneliness and improving quality of life.

Creativity not only helps us live better years, but it could help us have more years. In their work, Creative Work and Health, Mirowsky and Ross compared different types of workplace settings. They found that people who engaged in creative work (defined as varied, challenging, and non-routine) lived longer than those with less creative work. Even after accounting for several variables, creative workers had the equivalent effect on health as a 13.5-year difference in age. This difference is as impactful on health as having higher education or making more money.

Even if you are stuck in a routine job where you lack autonomy, find ways to infuse some creativity or spend your off-work hours on creative pursuits.
​

Creative exercise is not only limited to dancing. Pottery, gardening, and playing an instrument, especially something like drums, can fit into this category. These activities engage several muscle groups, raise the heart rate, and even cause you to sweat.

One could argue that any sport is creative. They all involve quick decision-making, strategic thinking, and problem-solving.

The benefits of exercise on physical health are well-documented. You can lower your risk of disease and strengthen muscle and bone, all of which enable you to go about your daily life a little bit easier.
​

In his work, creativity researcher and originator of flow theory Mihaly Csikszentmihalyi identifies attributes of creative people, including physical energy, intelligence, passion, playfulness, and self-discipline. These attributes are also found in those who identify as physically healthy.

Delayed gratification is another characteristic that physically healthy people and creatives have in common. Delayed gratification is the practice of forgoing an immediate reward in anticipation of a better reward in the future. For physical health, this would be skipping desserts now with the intention of preventing a diabetes diagnosis in the future. People who are better at delayed gratification generally have better physical health.

Researchers Dacey and Lennon, in their work, Understanding Creativity: The Interplay of Biological, Psychological, and Social Factors, pinpoint self-discipline and specifically delayed gratification as essential in reaching creative potential.
​

While many factors influence physical health, we are breaking it down into two broad categories: how you move and what you eat. For this post, we are only going to cover movement. Nutrition is a complicated topic that needs to be considered separately.

When most people think of physical activity, they see people covered in sweat pounding it out on the treadmill or bulky guys in too-small tee shirts grunting out biceps curls. However, that is a very narrow definition of physical activity and is often unnecessary when it comes to gaining creative benefits.

Physical activity encompasses all the movement you do throughout the day. There’s the movement you have to do just to transport your body from place to place - walking to the fridge, pacing while on a call, walking from your car to the office, or sitting and standing in and out of a chair.

Then there’s the movement you do that you may not even be conscious of, like tapping your foot, fidgeting in your chair, or twirling your hair. These two categories combine into what is called NEAT or non-exercise activity thermogenesis.

Exercise, on the other hand, is any planned, structured, repetitive, and purposeful physical activity. It’s usually connected to the intention of improving or maintaining one or more elements of physical health, such as endurance, strength, flexibility, or body composition.

Surprise! Even people who exercise regularly get way more movement from NEAT activities in a day than they do from exercise. For example, if you sleep 8 hours per night and exercise for 1 hour a day, only 4% of your day is spent on exercise, while a wapping 63% of your day is spent on NEAT.

Just because NEAT may not be as intense or structured as traditional exercise, it can still offer numerous benefits for creativity:

NEAT activities, particularly those involving significant movement (like walking, stretching, gardening, or dancing), can enhance blood circulation throughout the body, including the brain. Improved blood flow delivers oxygen and nutrients to brain cells, promoting optimal cognitive function and creativity.

NEAT activities, even light movements like pacing or stretching, stimulate the release of endorphins and neurotransmitters that elevate mood and reduce stress. A positive mood and mental clarity are conducive to creative thinking and problem-solving.

Engaging in NEAT activities can help break mental blocks and stimulate creative insights. Taking a short walk or engaging in light physical activity can temporarily shift focus away from a problem, allowing the mind to wander and generate new ideas.

NEAT activities provide opportunities for mindfulness and being present in the moment. Whether it's taking a stroll in nature or engaging in household chores, the key is to focus solely on that activity. These activities can promote a sense of grounding and awareness that fosters creativity and inspiration.

NEAT activities offer a physical reset for the body and mind. Breaking up long periods of sitting with brief movement breaks can prevent mental fatigue and maintain energy levels, ensuring optimal conditions for creative thinking and productivity.

NEAT activities often engage the senses. While you are taking a quick walking break, observe your surroundings. Pay attention to the colors in nature, or do some people-watching. Listen to ambient sounds or eavesdrop on conversations (not in a creepy way). Did you know that some authors have had entire books spring from one overheard line of dialogue?

Take a deep breath through your nose. Smell the scents of the season you are in—blooming flowers, wet grass after the rain, or cinnamon-scented Christmas decor. Touch objects that are in your path along your walk (and then wash your hands after).

Use all the senses available to you. These sensory experiences can spark inspiration and ignite creativity by providing new stimuli for the brain to process.
​

We’ve all seen the sensationalized headlines that sitting is the new smoking, and there is some truth in that our sedentary lives can negatively affect our health. And it can also negatively impact our creativity.

It’s easy to get bogged down in a project or task and forget to move. So, set a timer to remind yourself to move. A popular method is the Pomodoro Technique, where you do focused work for 25 minutes and then take a 5-minute break. Do this three times, then take a more extended break. There are timers made specifically for this method. For some, frequent breaks may be too distracting. In that case, just make it a point not to sit longer than an hour or so. You’ll come back to the task at hand refreshed and ready to go.

So what do you do during the break? Anything you want, as long as it involves movement! Walk around, stretch, do some squats or lunges, dance around - whatever feels good to you.

You may have a standing check-in with your boss once a week. Request that the meeting take place while you walk around your office building. You can also do this for phone calls. Walk and talk.

This works for informal meet-ups, too. Grab your coffee to-go and stroll through a park while you catch up with friends.

Take the stairs instead of the elevator. When running errands, if you have several that a close together, park in a central location and walk to your destinations. Consider biking to places nearby while considering safety and your ability.

Incorporating small movements such as tapping your feet, squeezing a stress ball, or doing seated leg raises is enough to move your muscles and get your blood flowing.

Don’t overlook the power of household chores. Things like vacuuming, cleaning, and cooking activate your muscles. Then you’ll also have the benefit of a tidy house or a home-cooked meal, which have their own benefits for creativity.

Find a fun thing to do that involves movement. Even if you don’t end up liking it, you’ll come away with lessons learned and the opportunity to move your body.

Whether it’s standing in line at the grocery store or waiting for the microwave to ding, move around. Shifting your weight, marching in place, or dancing around can do the trick. But more importantly, don’t reach for your phone. Let your mind wander. You’ll be surprised at what you can come up with if you let your mind take a break.

Pets and kids provide tons of opportunities to move. Taking a dog for a walk or playing games with children is great for extra activities.

Don’t want the responsibility of owning a pet or raising a tiny human? No worries. There are plenty of volunteer opportunities. Volunteer at a pet shelter to take dogs for a walk. You can also volunteer at a local Boys and Girls Club or ask a friend if they need a babysitter.

There’s a wide range of activities that “count” as exercise, but as long as it raises your heart rate, you are breathing heavily and sweating (at least a little bit), you can call it exercise. Most importantly, pick something you like so you’ll keep doing it. And here’s why:

Neurotransmitters play key roles in enhancing memory, mood, attention, and motivation. They support optimal brain function, facilitate faster information processing, improve memory retention, and enhance cognitive flexibility.

There isn’t a specific recommended amount of exercise that universally triggers neurotransmitter release, but most research shows that 30 minutes on most days of the week is enough to do the trick. This is true of sustained cardio exercise like brisk walking or cycles, high-intensity interval training (HIIT), or strength training.

Exercise stimulates the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of neurons. Increased BDNF levels promote neuroplasticity, the brain’s ability to form new connections and reorganize neural pathways. This enhances learning, problem-solving abilities, and adaptability, which are crucial components of creativity.

Physical activity triggers the release of endorphins that act as mood enhancers and stress relievers. Additionally, regular exercise reduces levels of cortisol (the stress hormone). Stress can be a creativity killer. Chronic stress decreases BDNF. As noted above, you want more BDNF for creativity. By getting in a few minutes of exercise on most days, you can alleviate anxiety and promote a calmer, more focused mindset. Plus, exercise can be a healthy outlet for managing stress or providing a distraction from daily stressors.

Exercise fosters feelings of happiness and well-being. It promotes relaxation (at least after you’re done!) and gives you a sense of accomplishment and self-efficacy (your belief in your ability to complete a task or goal successfully), all of which contribute to improved emotional regulation and creative expression. A positive mood and emotional resilience provide a fertile ground for creativity to flourish, enabling you to approach challenges with optimism and creativity.

Aerobic exercise increases blood flow to the brain, delivering oxygen and nutrients essential for optimal cognitive function. This heightened blood flow enhances alertness, concentration, and mental clarity, enabling you to think more creatively.

Regular physical activity improves sleep quality and duration, facilitating cognitive restoration and memory consolidation during sleep. Adequate restorative sleep enhances cognitive function, including creativity, by allowing the brain to process information, make connections, and generate new ideas effectively.

Exercise isn’t only beneficial after the physical activity is over. Creative solutions can come to you during exercise. Researchers explain this phenomenon with the theory of transient hypofrontality. The theory proposes that the part of the brain dedicated to normal everyday functions is temporarily reduced or quieted during exercise, allowing other areas of the brain to work - specifically, the areas associated with creative thoughts. During exercise, your brain can work in unfamiliar ways and make connections it may not have before.
​
The key is finding your exercise sweet spot. In the study, The Impact of Physical Exercise on Convergent and Divergent Thinking, researchers compared athletes to non-athletes. When non-athletes participated in super intense exercise, they did not have the same creativity benefits that athletes did. The takeaway is to find an activity that is not too difficult for you if you are looking to exercise for creative insights.

Now that you know creativity and physical activity are important and have a bidirectional impact, it’s time to get started.
Whether you’re pursuing a new or re-ignited creative passion or increasing your daily movement, the strategy for getting started is the same.
​

To set goals and intentions, reflect on your values and priorities. If you don’t value exercise solely for the sake of exercise, that’s okay. Instead, maybe you value independence. Having good physical health will allow you to be more independent as you age.

Creativity can be a value unto itself, but if that doesn’t make the cut on your values list, link one of your top choices to creativity. For example, family is often high on the list of values. Use creativity as a way to show love or spend time with family, like creativity through cooking. Baking a fancy cake for a loved one or making a new recipe with the kids are great ways to express creativity while showing love to the fam.

It is important that all goals and intentions be rooted in behaviors rather than outcomes. It doesn’t matter how the cake comes out. It only matters that you were practicing creativity. Likewise, you don’t need to win the marathon to get the benefits from your training runs.

Goals and intentions should also be clear and concrete. You’ll know if it’s clear and concrete enough if you can say the goal is either “done” or “not done.” For intentions like “be more creative” or “be healthier,” it’s impossible to say whether or not you’ve achieved it. Set goals and intentions that are actionable and measurable.
​

Once you’ve set goals and intentions, define where your activity will take place. It could be several places (like walking in the park or squats in the living room) or just a dedicated space to store your tools or equipment. The point is to identify a specific space.
​

Block out dedicated time in your schedule for creativity or movement, just as you would for any other important activity. Whether it’s a daily practice or a few times a week, consistency is key to developing a sustainable habit.
​

At the beginning of any new venture, it’s easy to get overtaken with all the “big-dream” energy. Think of any New Year’s resolution and how you felt on January 1 and compare that to the second Friday in January. Let’s just say it’s called Quitter’s Day for a reason. You’ve lost all your motivation.

The best way to avoid this pitfall is by starting small. Break down your big goal into smaller, more achievable steps. With smaller steps, you prevent overwhelm, retain motivation, and maintain your progress.

For creativity, you might start by doodling on scratch paper for a few minutes. For physical activity, it could be simply putting on your walking shoes at the scheduled time. As you prove to yourself that you can keep to your tiny habit, you can gain confidence that you can move forward.
​

Now that you have the space, time, and first steps for your intention, write it all down. Research shows you are 42% more likely to achieve your goals when they are in writing. And you can even keep them in a spot where you can see them and be reminded of what you are going after.

“Everyone has a plan until they get punched in the face” is an often-quoted line from Mike Tyson to illustrate that even the best plan can fail. Although I often wonder, as a boxer, why Tyson wasn’t planning to get hit in the face. The point is to plan for those times when life hits you in the face. It’s inevitable.

Have a backup plan for the days when everything feels rushed, someone gets sick, or your car breaks down. The list of life’s “face-punches” could go on and on. What’s the next best thing you could do to keep up your progress? Do that! Get your exercise in on a different day. Work on your creative project for a shorter amount of time. Use creativity to think of solutions for the times things don’t go right.
​

There are endless ways to engage in physical activity, just as there are endless ways to practice creativity. If something doesn’t work the first time, it’s good to keep trying, but there is no need to keep doing something if it doesn’t mesh with your personality, preferences, or lifestyle.

Try different exercise modalities or mix up the time you’ve set aside for movement. Same with creativity. Use different mediums and try different times of the day until you find your optimal time for creativity. Remember, the right way for someone else isn’t necessarily the right way for you.
​

If you are new to creativity or physical activity (or even if you’re not), give yourself grace. Creativity and improving physical health are journeys, not destinations. You are never done being creative or living in your physical body.

Go into everything with an open mind and a willingness to learn. This is not the place for judging HOW you are doing. Keep the focus always on WHAT you are doing, striving for continuous improvement.
​

Celebrate your wins, regardless of how small. Take time to recognize how far you’ve come, the things you’ve learned, and your achievements along the way. Recognize the effort and dedication you’ve put into developing your new habits and use it as motivation to keep moving forward.
​

Don’t wait for motivation or inspiration. Don’t wait for the perfect time or situation to arise. There’s a false belief that you need motivation to get started. In truth, action comes before motivation. And motivation is fleeting and unreliable. The more you take action, the more motivated you will feel. But even if you don’t feel motivated, do it anyway.

The quote often attributed to William Faulkner illustrates this point: “I only write when inspired. Fortunately, it strikes at nine every morning.” Faulkner was inspired and motivated by his habits and actions, not by illusive writing muses or gods of motivation. He wrote every day because he wrote every day.
​

We’ve covered a lot of ground regarding physical health and creativity and the reciprocal relationship between the two. From that lightbulb moment during a jog to dancing your way into better blood pressure, creativity, and physical health are like two peas in a pod.

Creativity has some serious perks for physical health, like immune system boosts, pain relief, and helping to age gracefully. And on the flip side, hitting the gym or simply taking the stairs can give our brains a little shake-up, helping us think outside the box and come up with fresh ideas.

So, what’s the takeaway? With all the benefits waiting for you on the other side of creative and movement habits, don’t let “getting it right” stop you from getting started. Find your sweet spot for flexing your creative muscles and getting your body moving. Everything counts.

Sometimes you just gotta dive in. Who knows? You might surprise yourself with what you can accomplish when you let creativity and physical health tag team their way through your life. So here’s to embracing the journey and celebrating wins!

Wanna learn more? Sign up for our Creative Collections newsletter for your weekly dose of creative inspiration!
​