Moving around is best, but if for some reason you spend many hours sitting, you should do activities that keep your brain in good shape to reduce the risk of dementia.
People over the age of 60 are less physically active. When the daily commute is eliminated, many people will move less and less and spend more and more time sitting if they do not find activities that stimulate them. Health problems can also lead to a sedentary lifestyle.
A sedentary lifestyle is associated with an increased risk of many chronic diseases and premature mortality. You also age faster if you sit for a long time.
However, in a study from the University of California and the University of Arizona, researchers found that exactly how you spend your time sitting is very important, as you can be more active or more passive.
MENTAL EXERCISE IN THE CHAIR DOES COUNT
People who are very physically active reduce their risk of neurological degeneration, but even among them there are differences between those who are mentally active and those who are less so.
The effect of the mental activity we perform when we are sitting is independent of the amount of exercise we do. What matters is what activity you’re doing when you’re sitting, explains study author David Raichlen, a professor of anthropology and life sciences at the University of California.
GOOD AND BAD ACTIVITIES WHILE SITTING
Passive activities mainly include watching television. Active activities to do while sitting include:
- Read a book or do other crafts.
- Computer activities (surfing the Internet/searching)
- Playing computer games
- Write forum posts
- Write comments
- Make arrangements and purchases online
- Being active in groups of friends
- Take an online course
- Drawing and painting, etc.
The study has shown that people who spend more leisure time in front of the television have a higher risk of dementia. On the other hand, those who are mainly engaged in the activities mentioned above can significantly reduce their risk of falling into dementia.
THE COMPUTER SURPASSES THE TELEVISION IN MUSCLE ACTIVITY
“Previous studies have shown that when you watch TV, there is less muscle activity than when you read or use a computer,” Raichlen, says.
Sitting uninterrupted for a long period of time leads to reduced blood flow to the brain, but it’s timing it by reading a book or engaging in computer activities seems to offset some of the negative effects of sedentary living.
The study evaluated data from 145,000 participants over the age of 60. After 12 years, it was observed how many cases of dementia there were and how those affected had spent their free time sedentary. Other risk factors for dementia were taken into account in the assessment, such as age, sleep habits, tobacco or alcohol use, extent of social contacts, etc.
COMPENSATE FOR SEDENTARY LIFESTYLE
Of course, you have to move as much as possible, because physical exercise is important to avoid or alleviate many other chronic ailments, such as cardiovascular disease, diabetes, high blood pressure, obesity, cancer and many more.
If you’re older, try to include at least a 10-minute walk in your daily routine. Even walking at a slow pace can prolong your life, as reported at the 2022 European Society of Cardiology Congress.
The risk of death in active older adults is reduced by 40% compared to inactive ones. Of course, the walk can always be longer: 150 minutes a week is ideal for people over 85, that is, a good 20 minutes a day.
If you can no longer walk well, there are exercises you can do while sitting.