Does Too Much Sitting Shrink the Brain?

In our modern world, sitting has become nearly unavoidable — long workdays at a desk, binge-watching shows, or commuting for hours. But emerging research shows that this sedentary lifestyle doesn’t just affect our waistlines; it also takes a toll on our brains.

The average adult spends 6.5 hours sitting per day. Some people are sitting for ten hours a day for work, sitting while commuting and then, to unwind in the evenings, they sit more to watch TV or scroll on their phones.

Not only does this amount of sitting lead to lower back pain and postural problems, but neuroscientists have discovered that excessive sitting is linked to a reduction in a key brain region called the medial temporal lobe (MTL), which plays a major role in learning and memory. Studies using brain imaging have found that people who sit for most of the day show thinner MTL tissue compared to those who are more physically active. This thinning, often seen in aging and early stages of dementia, suggests that a sedentary lifestyle may accelerate brain decline.

The reason lies partly in how movement supports brain health. Regular physical activity promotes healthy blood flow, delivering oxygen and nutrients crucial for brain cells. It also helps release chemicals like brain-derived neurotrophic factor (BDNF), which supports the growth and survival of neurons. In contrast, long stretches of inactivity limit blood circulation and slow metabolic processes, depriving the brain of much-needed energy and stimulation.

So, we stress the importance of taking frequent and regular breaks from your seated work time. Set a timer and get up at consistent intervals throughout the day in order to keep that sitting time to a minimum. It’s not as simple as going for a walk at lunch and still sit for ten hours – we actually need to reduce the amount of time spent sitting.

Let’s keep our brains as healthy as we can!