Why exercise alone can't undo sitting's damage: The science of ‘active sitting' and how it can improve brain health

Time of India

16-05-2025

If you have a job requiring you to sit for long hours, then this important information is for you. A recent study, published in Alzheimer's & Dementia, provides a shocking revelation of facts.
This study revealed alarming evidence that prolonged hours of sitting can cause brain damage. Yes! It is possible, even for the people who exercise regularly, this is quite possible.
The common belief behind hitting the gym and exercising daily has nothing to do with this. This study challenges the perception that practising yoga or exercising will keep you healthy. This futuristic research highlights that sedentary behaviour is a serious issue and a huge threat to
brain health
, demanding new strategies beyond just exercising.
The science of 'Active sitting'
With prolonged working hours, it is not possible to roam around freely, instead, you have to take short breaks to avoid interrupted
blood flow to the brain
. This is what
active sitting
is for. The art of active sitting means incorporating small bouts of activity like standing up, stretching and walking short distances or even standing on your desk, might help. These frequent interruptions counteract the cognitive decline linked to prolonged sitting. Experts suggest moving every 30 minutes, even sparing a few minutes from your hectic schedule, is enough to support your brain health.
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This method of active sitting creates a dynamic environment that supports brain health beyond traditional workouts and combats shrinking linked to sedentary lifestyles.
Why exercise falls short
Exercise undeniably benefits the body and brain function by increasing the blood flow, promoting the growth of new brain cells and improving cognitive functions. Hence, the problem lies in the duration and continuity of sitting for hours. This study says that even if you have an exercising body, sitting uninterrupted for the remaining hours slows body metabolism and reduces blood circulation to the brain.
This sedentary time negatively affects the hippocampus of the brain, the region which controls the memory and learning part, ultimately causing it to shrink.
So, the traditional workout alone cannot reverse the harm that is caused by many hours of sitting continuously.
This study reveals that when you spend hours sitting, blood flow slows down, especially to the critical areas of the brain, limiting oxygen and nutrients.
This stagnation contributes to tissue loss and shrinking brain volume, effects that exercise alone cannot fully counterbalance.
What does
brain shrinkage
due to sitting mean for you
Brain shrinkage caused by prolonged sitting affects critical areas that are responsible for memory and cognitive function, leading to issues like forgetfulness, slower thinking and an exaggerated risk of dementia.
This means sedentary behaviour and jobs are silent dangers to brain health. Take a stand, stretch, or take a walk every 30 minutes to interrupt your sitting and protect your brain. Cognitive health and reducing long-term risk can be maintained through the active seating options of balance cushions, standing workstations, and small movement during the day.
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