Is Your Desk Job Harming Your Brain? Link Between a Sedentary Lifestyle and Neurodegeneration
Observed annually on July 22, World Brain Day brings global attention to brain health and the growing burden of neurological disorders. In 2025, the spotlight is on a silent but pervasive lifestyle risk: sedentary behaviour. With work-from-home setups, long office hours, and digital over-dependence, physical inactivity has become a modern epidemic—one that's not just bad for your body, but potentially damaging to your brain.
'Prolonged sitting is now considered as harmful as smoking," says Dr. Jyoti Bala Sharma, Director & HOD, Neurology, Fortis Noida. 'A sedentary lifestyle marked by minimal movement and excessive sitting can negatively impact both brain structure and function."
Research shows that people who are inactive for extended periods are more likely to experience memory problems and slower thinking, especially in middle age and beyond. 'Too much sitting leads to changes in brain structure such as shrinkage of memory-linked regions like the medial temporal lobe, and damage to white matter," explains Dr. Sharma.
One key player in this story is BDNF (Brain-Derived Neurotrophic Factor), a protein that supports the survival and growth of neurons. Physical inactivity lowers BDNF levels, especially in the hippocampus, which is essential for memory and learning. 'Exercise increases BDNF and keeps the brain more plastic and adaptive," she adds.
Lack of movement also triggers a chain reaction of health issues that further harm the brain. 'Weight gain, insulin resistance, high blood pressure, and cholesterol imbalances are all common outcomes of a sedentary lifestyle," says Dr. Ratish Juyal, Director, Neurology Unit, Medanta Hospital, Lucknow. 'These factors increase the risk of stroke, vascular dementia, and even Alzheimer's disease."
Dr. Juyal also points to the psychological toll of inactivity: 'It can lower mood, self-esteem, and attention, due to decreased blood flow to the prefrontal cortex and hippocampus—regions involved in emotion regulation and memory."
Moreover, sedentary habits are now considered risk factors for sleep apnea, type 2 diabetes, and even the build-up of amyloid and tau proteins in the brain, which are biomarkers of Alzheimer's.
Exercise: The Brain's Best Ally
'Regular physical activity improves blood circulation, delivers essential oxygen and nutrients to brain cells, and enhances neuroplasticity, the brain's ability to adapt and reorganize," says Dr. Abhishek Srivastava, Director, Neurology, Max Super Speciality Hospital, Lucknow. 'In medical terms, it promotes the release of BDNF, supports the survival of neurons, and guards against neurodegeneration."
Dr. Srivastava warns that a sedentary lifestyle increases the risk for a host of serious conditions:
Neurodegenerative diseases like Alzheimer's and Parkinson's
Multiple Sclerosis and ALS
Depression and anxiety
Chronic pain and brain stroke
How to Move Toward Better Brain Health
Experts agree that even simple lifestyle changes can have profound effects. Dr. Juyal recommends at least 30 minutes of aerobic activity, five days a week—walking, jogging, swimming, or cycling. 'Using stairs instead of elevators, opting for a standing desk, or even walking during calls can make a big difference," he says.
Beyond the physical benefits, exercise boosts dopamine and serotonin—neurotransmitters that elevate mood and sharpen memory. It also improves sleep quality, which is when the brain performs essential cleaning and memory consolidation.
As Dr. Sharma summarizes: 'A sedentary lifestyle puts your brain at direct and indirect risk. Movement isn't just good for the body, it's essential for a sharp, resilient mind."
World Brain Day
In an age where mental health is increasingly prioritized, taking care of brain health must begin with one small, powerful act: moving your body. Whether you're behind a desk or stuck in traffic, building physical activity into your daily routine is one of the most effective ways to protect your brain for the long run.
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July 21, 2025, 09:06 IST
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