Caring only for exercise but sitting too much is still not good for the brain
Sitting too much for a long time not only affects your figure, cardiovascular system or blood sugar but can also cause your brain to stumble. This is the conclusion of a 7-year study published in the journal Alzheimer's & Dementia, with data from more than 400 healthy older adults without dementia.
Research participants wore a daily motion tracking device, a brain resonance imaging (MRI) scan, and tested for the APOE-e4 gene a gene that increases the risk of Alzheimer's disease.
The results showed that those who sat more during the day had significant brain regions with p mid-range atrophy, and showed clear signs of cognitive decline, especially in people with the APOE-e4 gene. Notably, nearly 90% of participants achieved the recommended physical activity level of 150 minutes per week, meaning that diligent exercise did not help them stay immune to the harmful effects of sitting for long periods of time.
Even if people are exercising fully, sitting too much still increases the risk of neurodegeneration and cognitive decline, said Dr. Marissa A. Gogniat, Associate Professor of Neurology at the University of Pittsburgh School of Medicine (USA), lead author of the study.
How to sit is good for the brain?
You don't need to exercise continuously all day. Just stand up a few minutes after each working hour, walk while answering the phone, or use a walking machine on the spot in online meetings is enough for the brain to "breathe".
I often break up working sessions by walking around the hallway or standing up to stretch for a few minutes, Dr. Gogniat added.
According to the US Centers for Disease Control and Prevention (CDC), about 45% of Alzheimer's cases can be prevented if we promptly adjust risk factors: sedentary, high blood pressure, diabetes, hearing loss, alcohol consumption and smoking.
A avoiding a sedentary lifestyle is not a single destination, but a part of the overall picture of brain health, Dr. David Hunter emphasized.
In short, you can exercise regularly, but if you still spend too much time sitting still, your brain is still affected. Stand up, move, even just a few minutes to keep your memory and clarity lasting over the years.
