Prolonged Sedentary Behavior Linked to Brain Shrinkage and Increased Risk of Dementia (Study Findings) - Prolonged Sitting Reduces Brain Size, Increases Risk of Dementia – According to Research
Research indicates a direct link between prolonged sitting, particularly in adults aged 50 and above, and brain shrinkage, as well as cognitive decline in regions susceptible to Alzheimer's disease and dementia. This connection is supported by studies showing that extended periods of inactivity contribute to neurodegeneration and a loss of brain tissue, primarily in critical memory areas like the hippocampus, even among physically active individuals who adhere to exercise recommendations [1][2][3].
A seven-year study on more than 400 older adults revealed that individuals spending extended periods sitting daily (an average of about 13 hours) experienced greater atrophy in brain regions essential for memory and cognition. This brain volume loss was more pronounced in individuals carrying the APOE-ε4 gene variant, a known risk factor for Alzheimer's, who showed significant reductions in brain matter, particularly in the frontal and parietal lobes, compared to carriers with similar sedentary habits [3][5].
Whilst exercise offers numerous health benefits, the study suggests that the harmful effects of prolonged sitting may be independent of physical activity. Even those who maintain regular exercise levels exhibited brain volume loss linked to sedentary time, pointing to prolonged sitting as a possible modifiable risk factor for Alzheimer's and dementia beyond the benefits of exercise [2][3][4].
In a bid to preserve brain health and promote cognitive performance in office jobs, employees can incorporate the following strategies:
- Taking frequent breaks from sitting every 30-60 minutes to interrupt long periods of inactivity.
- Adopting sit-stand desks to alternate between sitting and standing work positions.
- Encouraging light physical activity during work hours, such as walking or stretching breaks.
- Promoting regular exercise, aiming for at least 150 minutes of moderate activity each week.
- Engaging in cognitive training and stress management programs to further support brain function.
- Adopting ergonomic setups and using prompts or apps that remind employees to move or stretch regularly.
In conclusion, prolonged sitting may hasten brain aging and increase the risk of dementia independently of exercise. Breaking up sitting periods with movement is crucial for cognitive preservation in sedentary jobs [3][4].
The community policy could recommend the regular incorporation of vocational training related to health-and-wellness, mental-health, or therapies-and-treatments as part of a comprehensive strategy for cognitive preservation in office jobs, to complement physical exercise and break up long periods of sitting. Science supports that prolonged sitting is linked to brain shrinkage and cognitive decline, even among physically active individuals [1][2][3].
