Sedentary Behavior Linked to Dementia
We know physical activity is a key part of keeping your brain sharp as you age. A new study connects the time spent not being active to risk for dementia, even for those who also engage in moderate-intense physical activity. The study conducted in the UK followed almost 50,000 older adults for about 7 years. Risk for dementia was found to increase around 10 hours of sedentary time per day. Sedentary behavior could include driving, reading, sitting at a desk working, gaming, or engaging in other screen time such as watching TV. The average time spent in sedentary behavior in the U.S. was estimated to be about 9.5 hours, not far off from this study’s finding of 10 hours of non-activity to become harmful to the brain.
Your Brain on Exercise
Moderate to vigorous intensity physical activity triggers the release of a key molecule responsible for growth of new brain cells and long-term memory function called brain-derived neurotrophic factor (BDNF). BDNF is active in the hippocampus, the area that is often the first to decline with aging. Exercise promotes neuroplasticity in the hippocampus, affording your brain the ability to create new neural connections in this area that is responsible for learning and memory.
How to Keep Your Body and Brain Active
There are many reasons to sync your habits with an active lifestyle. According to this research, regular movement can help prevent dementia by keeping your heart healthy, regulating blood pressure, and keeping your mind stimulated. To ensure you’re minimizing sedentary time and getting enough brain-boosting physical activity, schedule a few new habits into your daily routine:
Move your body every 2 hours. Minimize sedentary time by setting a reminder on your phone, Smartwatch, or computer to get up and stretch or take a short walk. It can be easy to ‘sit the day away’ when you are focused in on work, reading, or driving long distances. Even if you don’t have time to get in a workout, it’s beneficial to move your body at least every two hours to break up your sedentary time.
Create a plan to get FITT. Use this framework for making sure you’re getting in activity that will benefit your brain. The Physical Activity Guidelines for Americans recommend a frequency of 3-5 days per week at an intensity of 6-8 on a scale of 1-10. This is called your rate of perceived exertion, or RPE. Being active at this level for a period of time spanning around 30-60 minutes is the ideal formula. Finally, be sure to choose a type of activity that is enjoyable so that you’ll be more likely to sustain the plan in your weekly routine. Example of moderate to vigorous intensity activities include biking, climbing, jogging, walking, swimming, or joining a group class.
Be kind to yourself. Remember that starting any new habit takes time and patience. Start small and do not get discouraged if you don’t reach your goals right away. Something is always better than nothing, even if you simply begin by setting the intention to reduce sedentary time. You’ve got to start somewhere!
Take a Whole Lifestyle Approach. Physical activity is just one piece of the puzzle when it comes to keeping your brain and body at its best. Read more about how to cultivate Your MINDful Life in our book, The Official MIND Diet.
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