It’s that time of year when most of us get the chance to sit back and enjoy some well-deserved down time. But whether you reach for the TV controller or a favorite book, your choice could have long-term consequences for your brain health, say researchers from the University of South Australia.
When assessing the 24-hour activity patterns of 397 older adults (60+), researchers found that the context or type of activity you perform matters when it comes to brain health. And specifically that some sedentary (or sedentary) behaviors are better for cognitive function than others.
When they looked at different sedentary behaviors, they found that social or mentally stimulating activities such as reading, listening to music, praying, doing crafts, playing a musical instrument or chatting with others are beneficial for memory and thinking skills. Still, watching TV or playing video games are harmful.
Researchers believe that there is likely a hierarchy in how sedentary behavior relates to cognitive function, in that some have positive effects while others have negative effects.
It is a valuable insight that could help reduce the risks of cognitive impairment, especially if at least 45% of dementia cases could be prevented through modifiable lifestyle factors.
In Australia, approximately 411,100 people (or one in 1000 people) live with dementia. Almost two-thirds are women. Globally, the World Health Organization estimates that more than 55 million people suffer from dementia, with almost 10 million new cases each year.
UniSA researcher Dr Maddison Mellow says not all sedentary behavior is equal when it comes to memory and thinking skills.
In this study, we found that the context of an activity changes how it relates to cognitive function, with different activities providing different levels of cognitive stimulation and social engagement.”
Dr. Maddison Mellow, UniSA researcher
“We already know that physical activity is a strong protector against the risk of dementia, and this should certainly be a priority if you are trying to improve your brain health. But until now, we hadn’t directly investigated whether we can improve our brain health by trading one sedentary behavior for another.
“We found that sedentary behaviors that promote mental stimulation or social engagement – such as reading or talking with friends – are beneficial for cognitive functions, while other behaviors, such as watching TV or gaming, have a negative effect. So the type of activity is important.
“And while the ‘move more, sit less’ message certainly applies to cardiometabolic and brain health, our research shows that a more nuanced approach is needed when it comes to thinking about the link between sedentary behavior and cognitive functioning.”
As the Christmas holidays approach, what advice do researchers have for those who really want to indulge in a bunch of Christmas movies or a marathon of Modern Family?
“To achieve the best benefits for brain and physical health, prioritize movements that are enjoyable and increase heart rate, as this has benefits for all aspects of health,” says Dr. Mellow.
“But even small time changes of five minutes can have benefits. So if you’re really in the mood for a Christmas movie marathon, try breaking up that time at some point with some physical activity or a more cognitively engaged sedentary activity, like reading. This way you can slowly build healthier habits.”
This research was conducted by a team of UniSA researchers including: Dr. Maddison Mellow, Prof. Dot Dumuid, Dr. Alexandra Wade, Prof. Tim Olds, Dr. Ty Stanford, Prof. Hannah Keage and Assoc Prof. Ashleigh Smith; with researchers from the University of Leicester and the University of Newcastle.
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