How you spend your downtime might play a bigger role in your brain health than you think. A study from the University of South Australia suggests that not all sedentary activities are created equal, with some providing benefits to memory and cognitive function, while others may harm them.
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Here’s What the Study Found
ShutterstockResearchers analyzed the activity patterns of 397 adults aged 60 and older, revealing a hierarchy of sedentary behaviors. Mentally stimulating activities such as reading, crafting, or engaging in conversations were linked to better cognitive performance. On the other hand, passive activities like watching TV or playing video games were associated with poorer memory and thinking abilities.
Dr. Maddison Mellow, one of the study’s authors, highlights the importance of the type of activity. “Sedentary behaviors which promote mental stimulation or social engagement—such as reading or talking with friends—are beneficial for cognitive function, whereas others like watching TV or gaming have a negative effect,” Dr. Mellow explains.
This research provides a new perspective on the often oversimplified “move more, sit less” mantra. While physical activity remains a cornerstone of brain health, the study shows that the context of sedentary behavior matters just as much.
A Chance to Reduce Dementia Risk
ShutterstockThe findings carry important implications for dementia prevention. Globally, over 55 million people live with dementia, with nearly 10 million new cases diagnosed annually, according to the World Health Organization. In Australia alone, 411,100 people are affected by the condition, with nearly two-thirds being women.
Dr. Mellow points out that up to 45% of dementia cases could be prevented through modifiable lifestyle factors, including choices about sedentary behaviors. “We already know that physical activity is a strong protector against dementia risk, and this should certainly be prioritized. But until now, we hadn’t directly explored whether we can benefit our brain health by swapping one sedentary behavior for another,” she says.
Practical Changes for Everyday Life
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For those looking to protect their cognitive function, the study offers practical advice. Replacing passive screen time with activities that stimulate the mind or foster social connections can make a meaningful difference. For instance, swapping TV time for reading, playing a musical instrument, or engaging in conversation with friends could have long-term benefits for brain health.
Dr. Mellow emphasizes that even small adjustments can add up. “Even small five-minute time swaps can have benefits,” she says. “If you’re committed to screen time, try breaking it up with a brief activity that engages your mind or body. Over time, these small changes can lead to healthier habits.”
A More Nuanced Approach to Brain Health
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The study underscores the need for a balanced approach to sedentary behavior. While staying active remains crucial, choosing the right type of sedentary activity can also play a pivotal role in maintaining memory and cognitive function. Engaging in mentally stimulating or socially interactive activities could be a simple yet effective way to support long-term brain health.
As the research suggests, your daily choices—whether picking up a book or watching TV—can significantly impact your cognitive future. By making more mindful decisions about how you spend your time, you can take meaningful steps to protect your brain health.
