It has long been clear that sedentary behavior can be a risk factor for cognitive decline. But now, new research shows that not all sedentary behaviors are created equal when it comes to brain health.
In a new study published in The Journals of Gerontologyresearchers from the University of South Australia compared how different sedentary activities affect cognitive function. They found that social or mentally stimulating activities like reading or doing crafts were beneficial for memory and thinking skills. However, more passive activities such as watching television were harmful.
Study results may have implications for dementia risk, study author Dr. Madison Mellowpostdoctoral research fellow at the University Alliance for Exercise, Nutrition, and Activity Research, said Health.
Although the study did not look at dementia outcomes, per se, she said cognitive function is a good measure of the potential progression of Alzheimer’s disease, which affects about 6.7 million Americans.
“In fact, for a dementia like Alzheimer’s, changes can begin to occur in the brain over a decade before any cognitive changes occur,” she said.
According to Mellow, previous research has already linked some sedentary behaviors, such as reading or using a computer, to improved cognitive function.
“This means that in order to optimize 24-hour activity and sleep patterns for cognitive function, we may need to take a more nuanced approach and study species behaviors that people engage in, rather than treating all sedentary or active behaviors the same,” Mellow said.
Her team decided to do just that. They started with data from a large Australian study called ACTIVate, which included 397 dementia-free older adults aged 60 to 70. Participants filled out questionnaires asking about the activities they had been engaged in the previous two days.
To see how the activities affect brain function, the researchers analyzed the results of two tests: a paper-and-pencil style screening tool that assesses five domains of cognitive function and a computer-based cognitive assessment.
When people engaged more in socializing, exercising, or doing “quiet” activities like reading, listening to music, or religious practice, their scores increased. On the other hand, researchers found a link between lower scores and behaviors like watching TV or playing video games.
However, the study was not without several limitations. “Research predominantly relies on self-reported data on sedentary behavior, which may be subject to bias or inaccuracy,” Hailey Nelson, PhDneuroscientist and founder of the Academy of Cognitive and Behavioral Neurosciences who was not affiliated with the study, said Health.
She also noted that the study design makes it difficult to establish a cause-and-effect relationship between physical activity, sedentary behavior and cognitive function.
Among the sedentary behaviors that are beneficial for cognitive health, there appears to be a common thread. “Those sedentary behaviors that have the potential to engage the mind (instead of passive processing) seem to help improve cognitive function,” Ian M. McDonough, Ph.Dsaid the associate professor of psychology at SUNY Binghamton University Health in the email.
“Activities like crafting, reading, playing an instrument, and praying are cognitively engaging, and people who engage in these activities benefit from the mental stimulation, attention, and problem-solving they need,” they added. Patricia Boile, PhDprofessor of psychiatry and behavioral sciences at Rush University and a trustee of the McKnight Brain Research Foundation.
“In contrast,” she said, “passive sedentary activities like watching television are associated with adverse cognitive outcomes in older adults. These activities are visually stimulating but do not require much mental effort.
Considering the study’s findings, you might wonder if you can prevent dementia simply by reading a book or hanging out with friends. But just because non-passive sedentary activities may offer relative benefits, that doesn’t mean they should replace physical activity.
In fact, research has also shown that physical activity remains a major factor in brain health. “In our study, we found that the ‘move more, sit less’ message certainly holds true,” Mellow said.
According to experts, a balance of physical exercise, mental activities and other behaviors is optimal for cognitive well-being.
“Adopting a combination of healthy behaviors, including physical activity and staying socially and intellectually engaged, is important for maintaining cognitive health as we age,” Boyle said. “Getting the recommended seven to eight hours of sleep, not smoking, maintaining heart health, eating healthy, prioritizing mental health and pursuing new learning challenges are also important components to maintaining cognitive health.”
According to McDonough, it’s also possible that people may respond differently to dementia prevention strategies.
“We know that the aging process does not affect the brain equally and it does not affect every person the same way,” he said. “For this reason, more intervention research is moving toward ‘multimodal’ interventions where multiple pathways are attempted to improve cognitive health.”
If you want to get into peak cognitive shape, there’s no shortage of ways. Then again, the holiday season (and the winter months in general) can be challenging to flex your mental and physical muscles.
The work of the season could leave less time for quiet, stimulating activities. At the same time, colder temperatures can put a damper on your usual exercise routine.
Boyle recommends using the holidays to foster social connections with activities such as volunteering at a food bank or attending community events. In the meantime, Nelson advises exercising indoors with yoga, Pilates or strength training at home or at the gym.
And if your holiday celebrations include a spiritual component, embrace it as part of your cognitive wellness toolkit. “Mindfulness meditation or prayer helps reduce stress, provides introspection and increases mental clarity,” Nelson said.