Approximately one-third of the global population aged 15 and above does not participate in enough physical activities, consequently leading to an increase in associated health issues.
Dedicating time to your fitness may seem like an uphill battle in a world dominated by desk jobs, long commutes, and binge-watching TV shows. However, the solution could be simpler than you think—all you need is an active sitting lifestyle coupled with just 22 minutes of exercise each day! But before we dive into this, let’s first understand what cognitive health is and why it’s crucial for you.
Cognitive health defined:
Cognitive health is your brain’s ability to clearly think, learn, and remember. It’s an essential part of your overall health that allows you to perform daily life activities efficiently. However, our modern sedentary lifestyle, characterized by excessive sitting and minimal physical activity, jeopardizes our cognitive well-being. The good news is that you can counteract this negative influence and boost your cognitive health by adopting active sitting and hitting a 22-minute daily exercise mark. Let’s explore how.
Adopting Active Sitting for a Mentally Sharp Future :
The revolutionary concept of active sitting seeks to redefine our sedentary habits by incorporating subtle, yet mighty, movements into our seated routines. This approach helps keep your core muscles engaged, improves your posture, and improves blood circulation—all crucial for optimal cognitive health.
Developing a strong core and maintaining good posture can significantly enhance your cognitive function. Improving blood circulation ensures ample oxygen and nutrients reach your brain, keeping it healthy and functioning at its best. Plus, it minimizes the strains that prolonged sitting places on your muscles and joints, thereby reducing chronic pain and discomfort.
Ready to transform your seated life for a healthier mind and body? Invest in ergonomic chairs or stability balls that support dynamic movement while seated. Stay mindful of your sitting habits and incorporate small movements; remember, every sway and gentle rocking can make a big difference.
Harnessing the Power of 22 Minutes :
Recent studies have shown that just 22 minutes of exercise a day can help combat the increased risk of cognitive decline, obesity, heart disease, and certain types of cancer associated with a highly sedentary lifestyle, especially for those aged 50 and above.
Researchers combined data from 12,000 participants aged 50 and above across Norway, Sweden, and the United States, tracking their physical activity and sedentary behavior between 2003 and 2020. Lifestyle and health factors such as education, alcohol consumption, smoking, and history of heart disease, cancer, and diabetes were considered. 805 participants died during the study period. The study found that those engaged in more than 12 hours of sedentary behavior daily, coupled with less than 22 minutes of moderate to vigorous physical activity, were at a 38% higher risk of death compared to those sedentary for eight hours. However, people who exercised for more than 22 minutes daily saw no significant increase in risk. Increased physical activity was consistently linked to lower mortality risk, irrespective of sedentary time. For instance, an additional 10 minutes of daily exercise could reduce mortality risk by up to 15% for those who were sedentary for less than 10.5 hours a day and by 35% for those who were sedentary for 10.5 hours or more.
This accumulated 22 minutes could include a brisk lunchtime walk, taking the stairs instead of the elevator, or partaking in a vigorous gardening session. Even better, the exercise doesn’t have to be done all at once. Spreading it out over the day still garners health benefits and helps to keep your brain functioning in top form.
Even people who spend a large part of their day sitting can get on board. For those who clock 10.5 hours or more of sedentary time, a mere 10 additional minutes of moderate to vigorous activity can lower mortality risk by up to 35 percent!
Bringing it All Together!
Overcoming the hazards of our sedentary lifestyle can seem overwhelming, but it doesn’t have to be. With active sitting and a small but regular dose of exercise, you can efficiently combat the mental and physical health problems tied to extended periods of immobility.
Whatever your day holds, remember that every choice you make towards active sitting and every minute you spend moving accumulates towards a healthier, cognitively strong you. It’s time to take a stand for your health, even while sitting or during a short exercise break. Thank you for taking a step in the right direction for your cognitive health.