Introduction

Success as a litigator and trial attorney requires sustained focus, precision, and resilience. We spend long hours reviewing legal authorities, drafting briefs, preparing, and responding to written discovery, and participating in depositions.  We often do so while seated for extended periods of time. These sedentary activities can strain both our mental and physical health.

For me, physical exercise, especially in the early morning, is foundational to my ability to perform at an optimal level. Physical exercise is not simply one of my hobbies. I consider it to be a professional asset. In a career defined by complex analysis and tight deadlines, exercise enhances my mental clarity, structure, creativity, and energy. In short, exercise is not only good for my health, but it also makes me a better lawyer.

Exercise as a Cognitive Warm-Up for Legal Analysis

Most mornings start at the gym, long before client calls and the day’s litigation work begin in earnest. Exercise provides a quiet buffer between waking up and diving into the demands of litigation. It “turns on” my analytical brain gradually, rather than jolting me straight into legal research, strategizing discovery, or evaluating damage exposure the moment I sit down.

My experience aligns with peer-reviewed scientific research, which demonstrates acute aerobic exercise improves executive function, including attention, working memory, and cognitive flexibility. [i]  These are all skills critical to effective legal analysis and problem-solving.

After exercising, I find it easier to synthesize case law, identify weaknesses in an opponent’s position, and think creatively about litigation strategy. Training for endurance events, including the 2025 New York City and Staten Island Half Marathons, has reinforced discipline and mental toughness that naturally transfers to managing complex cases and high-pressure litigation tasks.

Combating the Sedentary Reality of Modern Legal Practice

The practice of law has become increasingly more sedentary. The rise of remote work, virtual depositions, and Zoom oral arguments, accelerated by the COVID-19 pandemic, has significantly reduced the amount of movement built into a typical attorney’s day. Tasks that once required travel to offices, courts, or client sites now occur almost entirely from a chair.

Exercise counters the physical and mental stagnation that accompanies prolonged sitting. Beyond improving cognitive performance, regular physical activity has been shown to reduce cortisol levels, the body’s primary stress hormone, and improve sleep quality, both of which are critical for resilience in a demanding profession.[ii]

Personal experience reveals extended sitting, without periodic movement, eventually slows me down and makes me less productive. Exercise boosts my energy levels and allows me to remain focused and effective during long stretches of intense work, whether drafting dispositive motions or preparing for depositions.

Exercise also addresses a more personal challenge for me. I enjoy eating, especially dessert, and most especially ice cream. I have learned to accept the reality that I have never been particularly good at dieting. Regular exercise allows me to enjoy food while maintaining my health and energy. Put simply, if I want to keep eating desserts, I need to keep moving. This tradeoff works well for both my personal well-being and professional performance.

Structure, Routine, and Resilience Before the Workday Begins

Consistency matters, whether in litigation strategy or personal well-being. By working out at the same early hour, I begin each morning with a predictable routine centered on health, wellness, and reflection. That quiet time also allows me to mentally map out my schedule, prioritize tasks, and anticipate challenges before I encounter them in real time.

Exercise also functions as a mental reset. By reducing physiological stress and improving sleep, physical activity enhances concentration and resilience, allowing me to approach difficult cases, contentious disputes, and unexpected developments with greater composure.[iii]

Additionally, high-quality gyms in major metropolitan areas, including where I live just outside New York City, have become wellness hubs offering more than simply weights and treadmills. Amenities such as steam rooms, saunas, and recovery facilities help reduce the stress associated with difficult cases and high-pressure deadlines.

Takeaways — Movement is Professionally Advantageous

Exercise makes me a better lawyer. It sharpens cognitive performance, reduces stress, improves focus, and supports sustained productivity in a profession dominated by sedentary work. By taking care of my body in the early morning through consistent exercise, I can devote the rest of my day more fully to the practice of law.

In a profession where clients depend on clarity, resilience, and sound judgment, movement is a practical investment in long-term professional effectiveness. Put simply, exercise allows me to be more productive, to the benefit of both my clients, as well as my body and mind. This is a win/win, without even counting calories and that is a tradeoff I am more than willing to make.

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Sources

[i] T. Ishihara et al., The Effects of Acute Aerobic Exercise on Executive Function: An Individual Participant Data Meta-Analysis, Neuroscience & Biobehavioral Reviews (2021).

[ii] L. De Nys et al., The Effects of Physical Activity on Cortisol and Sleep: A Systematic Review and Meta-Analysis, Psychoneuroendocrinology (2022).

[iii] Ibid.