Most of us spend far too much time sitting down these days. Whether it's at a desk, in front of the TV, or behind the wheel, all this sitting is doing our health no favours.
Exciting new research shows that simply getting up and moving more often could protect your brain and boost your mental wellbeing.
The study found that people who sit less are at lower risk of developing dementia, anxiety, depression, stroke, and sleep problems.
The good news? You don't need expensive equipment or gym memberships to make a difference – just a commitment to move more throughout your day.
A big study recently looked at how sitting affects our health. Researchers tracked the daily movements of over 73,000 people (mostly in their mid-50s) using activity trackers like the ones many of us wear on our wrists.
What they found was eye-opening.
People who spent most of their day sitting down were much more likely to develop brain-related health problems than those who moved around more.
The risk increased anywhere from 5% to 54% for conditions like dementia, anxiety, depression, stroke, and sleep problems.
As Dr Jia-Yi Wu, who helped lead the study, put it: "We now know that getting up and moving more often, and sitting less, are simple changes that could help keep your brain healthy and reduce your chances of developing these conditions."
The research team discovered something remarkable: people who moved more throughout their day were significantly less likely to develop brain-related health issues.
In fact, regular movement reduced the chance of developing these five conditions by anywhere from 14% to 40%.
What's particularly interesting is how the researchers could actually see the difference in activity levels between those who stayed healthy and those who didn't:
People who remained free of these conditions moved consistently more throughout their day
Those who developed dementia had the lowest activity levels of all groups
People who developed sleep disorders, stroke, depression, and anxiety all showed lower movement patterns than the healthy group
This creates a clear picture: the more you move your body during the day, the better protected your brain seems to be. And you don't need intense exercise to get these benefits - regular, moderate movement makes the real difference.
Here's the really good news – you don't need to become a marathon runner or gym fanatic to protect your brain. According to the study, even gentle activities like a daily walk can make a real difference.
The NHS and Alzheimer's Society back this up. They've found that people who stay active are up to 20% less likely to develop dementia compared to those who rarely move.
This is especially important during our middle years (ages 40-60), when establishing these healthy habits can set us up for better brain health as we age.
If traditional exercise doesn't appeal to you, there are numerous ways to incorporate more movement into your daily routine:
Garden maintenance: Digging, planting, and weeding provide excellent physical activity
Home improvements: Painting and decorating get you moving while accomplishing household tasks
Household chores: Vacuuming, mopping, and cleaning windows all count as physical activity
Walking meetings: Replace seated work discussions with walking conversations
Standing desks: Alternate between sitting and standing throughout your workday
Active commuting: Consider walking or cycling for part or all of your journey to work
The Alzheimer's Society specifically recommends combining aerobic activity with strength-building exercises for optimal dementia risk reduction. Activities that accomplish this include swimming, dancing, tennis, yoga, tai chi, and Pilates.
Dr Wu is excited about what these findings could mean for all of us: "It's wonderful to think that such simple changes to our daily habits could help prevent these serious health conditions in the future."
What really matters is making movement a regular part of your day, rather than how intense your exercise is. A little bit of movement often throughout the week is actually better for you than a single sweaty workout followed by days of sitting.
What makes this study particularly trustworthy is that it didn't just ask people how much they moved – it actually measured their activity with trackers, giving us a true picture of how movement affects our health.
While moving more is incredibly important for brain health, it works even better when combined with other healthy habits. The NHS suggests these brain-friendly practices:
Eating well: Foods like colourful veg, berries, oily fish, nuts and seeds nourish your brain
Staying connected: Regular chats and activities with friends and family keep your mind sharp
Learning new things: Whether it's a language app, puzzle book or craft project, keeping your brain challenged helps maintain its health
Sleeping soundly: Your brain needs good rest to stay healthy – aim for 7-9 hours of quality sleep
Managing stress: Simple practices like deep breathing, gentle yoga or a few minutes of meditation can protect your brain from stress damage
1. How much do I need to move to make a difference?
The NHS suggests aiming for about 30 minutes of movement that gets you slightly breathless, five days a week. But even 10-minute bursts add up, and any movement is better than none. Start where you are and build up gradually.
2. What kinds of movement are best?
Any movement that you enjoy and will stick with is perfect! Walking briskly, dancing to your favourite songs, swimming, gardening, or even vigorous housework all count. The study shows it's the regular movement that matters, not necessarily what type.
3. I sit at a desk all day for work. What can I do?
Try the "50/10 rule" - for every 50 minutes of sitting, move for 10 minutes. Stand up for phone calls, suggest walking meetings, use the stairs instead of the lift, and park a bit further from your destination. Even fidgeting and stretching at your desk helps!
4. When should I start thinking about moving more?
Now is always the perfect time! While the study looked at people in their 50s, moving more helps at any age. The earlier you build these habits, the greater the benefits – but it's genuinely never too late to start.
5. I already have anxiety/sleep problems/memory concerns – will moving help?
Yes! While the study focused on prevention, lots of other research shows that regular movement can help manage anxiety symptoms, improve sleep quality, and support brain function even if you're already experiencing challenges.
6. How can I tell if I'm moving enough?
A good sign is feeling slightly warm and breathing a bit faster, but still able to chat. You don't need to be dripping with sweat! If you like tracking, aim for around 7,000-10,000 steps daily, but remember – any increase from what you're doing now is a win.
7. Is it better to do one 30-minute walk or lots of 5-minute movement breaks?
Great news – both help! Recent studies show that several short movement breaks throughout the day can be just as beneficial as one longer session. This is perfect if you're busy or new to exercise – just fit in movement whenever and however you can.
This article is for general information only and is not intended to treat or diagnose medical conditions. If in doubt please check with your GP first.
References:
1 Wu, J., et al. (2023). "Association of physical activity and sedentary behavior with dementia, anxiety, depression, stroke, and sleep disorders." American Academy of Neurology.
2 Alzheimer's Society. (2023). "Physical exercise and dementia."
3 National Health Service (NHS). (2023). "Physical activity guidelines for adults aged 19 to 64."
4 National Health Service (NHS). (2023). "How to reduce sitting time."
5 National Institute for Health and Care Excellence. (2022). "Dementia, disability and frailty in later life – mid-life approaches to delay or prevent onset." NICE guideline [NG16].
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