Reducing sedentary lifestyle is key to preventing cognitive decline, according to scientists.

In a study, they analyzed how long periods of inactivity affect areas of the brain linked to memory, even in those who maintain regular exercise routines. The authors' advice 

                                                                                        

According to the World Health Organization (WHO), “physical activity is beneficial for health and well-being,” and when not practiced, “it increases the risk of noncommunicable diseases (NCDs) and other health problems. Together, physical inactivity and sedentary habits contribute to an increase in NCDs and place a burden on health systems.”

In this regard, a study conducted by researchers at the Vanderbilt Memory and Alzheimer's Center in the United States suggested that prolonged periods of sedentary lifestyle could accelerate brain and cognitive decline in older adults. Avoiding sedentary lifestyles is, therefore, essential for prevention.

It is worth remembering that the WHO suggests “at least 150 to 300 minutes of moderate- or vigorous-intensity aerobic physical activity per week for all adults, including people living with chronic conditions or disabilities, and an average of 60 minutes per day for children and adolescents.”

                                                                                             

The study's findings suggest that even people who meet the recommended levels of physical activity are not immune to the negative effects of excessive sitting. The study was published in the journal Alzheimer's & Dementia.

The study focused on the analysis of 404 individuals over the age of 50 who did not have dementia at the start of the study. Each participant was given a device to measure their activity continuously for seven days, complemented by periodic assessments over seven years that included brain MRIs and cognitive function tests.

According to the data collected, those who sat longer showed a progressive reduction in the volume of the hippocampus, a key region for memory, according to experts. At the same time, declines in abilities such as information processing and language skills were also evident, as well as cortical thinning in areas associated with Alzheimer's. “Reducing sedentary time could be a key strategy to prevent brain degeneration and cognitive decline,” said Marissa Gogniat, one of the authors.

A crucial aspect discovered in this research is the impact of sedentary time on people genetically predisposed to Alzheimer's. According to the study, carriers of the APOE ε4 gene experienced more pronounced levels of neurodegeneration and cognitive decline compared to those without this genetic variant.

“Minimizing sitting time, even with daily exercise, reduces the likelihood of developing Alzheimer's,” Gogniat explained.

                                                                                             

Although 87% of participants met the weekly exercise recommendations—150 minutes of moderate or vigorous activity—this was not enough to counteract the effects of a sedentary lifestyle.

The scientists suggest that sedentary behavior could contribute to cerebral vascular injury and dysfunction, factors linked to cognitive decline, according to their argument.

Angela Jefferson, co-author of the study, emphasized: “It is essential to take breaks throughout the day and move around to increase our active time.”

This study sets an important precedent for preventing neurodegenerative diseases, such as Alzheimer's, through a lifestyle modification approach. Experts recommend that healthcare professionals not only promote physical activity but also encourage their patients to reduce sedentary time.

                                                                                           

Some suggestions include standing up regularly while working, walking while making phone calls, or taking active breaks. These seemingly simple changes could have a significant impact on preserving brain health.

However, although associations between sedentary time and brain changes have been identified, the underlying biological mechanisms are still not fully understood, according to experts.

"Our study demonstrated that reducing sitting time could be a promising strategy to prevent neurodegeneration and subsequent cognitive decline," Jefferson emphasized.

It's worth noting that according to the WHO, "Alzheimer's disease is the most common form of dementia and may contribute to 60-70% of cases."

The study authors noted, as an additional fact, that more than 6 million people in the United States suffer from Alzheimer's.