why do you feel tired, overwhelmed
eye strained, visual focus directed your mental focus
brain is to control your movement
movement stimulates your brain

podcast is a quick hack
when you exercise and listening to podcast, you retain better
brain derived neutrophic factor (BDNF) 
training
work 25-30min, then a brain break

Sitting is the new smoking
educational kinesthesia

alternating hands at different speed (mind into muscle hand exercise)
太极at different direction (pull cross-body exercise)
juggling can build more white matters (I can do 3 balls, 50+ easily!)

Focus on throwing the balls, prime your minds to read, soften your gates, take in more words. 
My summery:
I found a few things that I have already been doing. I am very glad to see the proved benefits.1. I have changed my desk to adjustable desk both at work and at home. It's much easier to move.
2. I always found my focus is better when I run on treadmill and listen to a podcast. Indeed, it is the movement that increased the memory retention. 
3. Feeling tired, overwhelmed has a lot to do w/ eyes. Behind a pair of relax eyes is a relaxed mind! - This is my creation. LOL
4. I will take my juggling ball to work and use that to relax me after each 25-30min of high intensity work. 
5. I like ballet movements as relaxation movements too.