How you spend your free time can have a significant impact on your brain health, according to a new study from researchers at the University of South Australia.

The study analyzed the daily activity patterns of 397 older people aged 60 and older to understand how different types of activities affect memory and thinking abilities.

The findings suggest that not all sedentary activities are equal – some are beneficial for cognitive health, while others may be harmful.

good meeting vs bad meeting

Activities such as reading, listening to music, crafting, praying, or talking with friends can boost memory and cognitive function. In contrast, sedentary activities such as watching TV or playing video games for long periods of time were associated with worse cognitive outcomes.

Dr. Madison Mello, one of the lead researchers on the study, highlighted the importance of context in sedentary behavior. “We found that the type of activity significantly alters its effect on brain health. Socially and mentally engaging activities stimulate the brain, while passive activities like excessive TV watching can have harmful effects,” he explained. .

A hierarchy of dysfunctional behaviors

Research suggests a hierarchy of how being inactive affects brain health. Activities that involve mental stimulation and social interaction rank higher in cognitive benefits than passive, isolated behaviors.

These insights are especially valuable given the increasing incidence of dementia around the world. According to the World Health Organization (WHO), more than 4,11,000 people in Australia alone suffer from dementia and globally the number is more than 55 million.

Small swaps, big gains

While physical activity is one of the best defenses against dementia, studies show that even small changes in sedentary habits can make a difference.

“Even a five-minute swap, like replacing TV time with a quick puzzle, reading, or a phone call with a friend, can help lead to better brain health,” Dr. Mello said.

For those planning extended TV or movie marathons during the holidays, Dr. Mello recommends breaking up the sessions with some physical activity or mindful sitting activities.

“And, while the ‘move more, sit less’ message certainly rings true for cardiometabolic and brain health, our research suggests there’s more to it when it comes to thinking about the connection between sedentary behavior and cognitive function. A nuanced approach is required,” said Dr. Sweet.

He said that to get the best brain health and physical health benefits, you should prioritize activity that is enjoyable and gets the heart rate up, as this has benefits for all aspects of health.

The research sheds light not only on how much we sit, but how we spend that time. Socially and mentally stimulating sitting activities provide cognitive benefits, while passive screen time increases risks to long-term brain health.