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The upside? You can do something about it!

Reviewed by Dietitian Casey Wing, RD, CD

Key Points

• A sedentary lifestyle can accelerate brain aging, leading to cognitive decline.
• Regular movement improves blood flow, supports brain health and reduces the risk of dementia.
• Break up sitting time with movement and stay consistent with exercise to protect your brain.

You may be noticing more wrinkles, a bit of sagging or that it takes longer to recall something—all signs of aging. And it’s inevitable, even for your brain. But how quickly it happens isn’t entirely out of your control. “Genetics, cardiovascular health, physical activity, diet, sleep, social engagement, smoking and alcohol consumption collectively influence the trajectory of your brain’s health and the pace at which it ages,” explains neuropsychologist Megan Glenn, Psy.D.

While many habits affect brain health, experts warn that one may be aging your brain faster than you think: a sedentary lifestyle. Below, brain experts explain how a sedentary lifestyle affects your brain health and accelerates aging, and what you can do about it.

How a Sedentary Lifestyle Affects Your Brain Health

Leads to Cognitive Decline

Ever find yourself sitting more than moving each day? Most of us are guilty of this, but experts warn it may lead to cognitive decline and neurodegenerative changes.

“A recent study found that increased sedentary behavior, time spent lying or sitting down, was linked to decreased cognition and brain shrinkage even among older adults who exercised,” explains neuropsychologist Patricia Boyle, Ph.D. “This shows that while it’s important to exercise several times a week, it’s just as important to get up and move around a little to break up long periods of sitting and resting.”

Neurologist Shayan Khazaei, MDechoes this same concern, noting lack of activity can lead to a more rapid decline in brain health. “A lack of exercise in conjunction with a sedentary lifestyle has also been shown to potentially make individuals more vulnerable to developing Alzheimer’s disease.” He explains that exercise and eating a healthy diet are brain protectors, and blood flow from exercise can clear out harmful chemicals from the brain.

The good news? It’s not too late to start. A study found that older adults in their 60s and 70s who began a workout regime and stuck to it for two years reduced cognitive decline associated with aging and even improved their mental abilities.

Reduces Blood Flow to the Brain

Your brain accounts for only 2% of your body weight but demands 20% of your body’s oxygen and nutrients, making it one of the most metabolically active organs in the body, says Glenn. But being sedentary most of the day can compromise that supply.

“When you remain inactive for extended periods, blood flow can decrease, which may lead to chronic cerebral hypoperfusion—persistently reduced blood flow to the brain. This reduction deprives brain cells of the optimal levels of oxygen and nutrients required for their function and maintenance, a state which has been linked as a contributing factor to the development of mild cognitive impairment and dementia,” she explains.

Contributes to Poor Heart Health

The heart and brain are more connected than people realize, and a sedentary lifestyle can harm both. “A sedentary lifestyle can lead to deep vein blood clots that can lead to strokes in the brain and accelerate brain decline,” warns Khazaei.

Exercise works as a powerful treatment. Regular movement improves cardiovascular endurance and breaks up and prevents clots from forming, while also protecting the brain against decline at the same time.

Reduces Neuroplasticity

The brain is constantly learning new memories and skills and building new connections—a process known as neuroplasticity. But a sedentary lifestyle can diminish this process.

“Studies have linked excessive sedentary behavior to thinning in brain regions critical for memory, such as the medial temporal lobe and the hippocampus,” explains Glenn.

Inactivity may reduce the production of BDNF—brain-derived neurotrophic factor—a molecule that supports existing neurons and encourages the growth of new ones. “In essence, being inactive robs your brain of the fertilizer it needs to maintain its structure and function, potentially leading to a faster decline in cognitive abilities,” Glenn adds.

Impairs Blood Sugar Control

Think of physical activity as free medication for your blood sugar. Without it, glucose levels can be on a constant roller coaster, and poorly controlled blood sugar can impact the brain.

“A sedentary lifestyle may also be connected to cognitive decline due to poor glycemic control,” says Boyle. “Of all the bodily functions, the brain requires the most energy from our metabolism to function, which is typically delivered through glucose in the bloodstream. Physical activity promotes blood circulation to the brain,” she adds. By increasing physical activity, you can improve glycemic control and blood circulation, helping to delay brain aging.

How to Increase Physical Activity

Brain experts share their top tips for increasing activity and reducing sedentary time:

• Set movement reminders. “Use a simple alarm on your phone or a fitness tracker to prompt you to stand up, stretch or walk for a few minutes every hour to break up long periods of sitting,” says Glenn.
• Sprinkle movement into your day. Take the stairs, walk a few extra laps around the store, park farther away from your destination or go for a brisk walk during your lunch break to add more movement throughout your day.
• Use a standing desk. If you have a desk job, alternating between sitting and standing can significantly cut down on your total sedentary time without interrupting your workflow, shares Glenn.
• Find an activity you enjoy. Find a form of exercise you enjoy, which will make you more likely to stick with it, says Boyle. “Making time to walk with a friend, taking a dance class or participating in group fitness are all great ways to stay active and stay connected socially.”
• Go at your own pace. You’re not in a race. Start at a pace that feels comfortable and sustainable so you can stay active day after day. Staying consistent with physical activity matters more than pace or intensity level.

Our Expert Take

Neurologists and neuropsychologists warn of this one habit that could age your brain quickly: a sedentary lifestyle. Being inactive has been linked to cognitive decline and neurodegenerative changes, reduced blood flow to the brain, poorer heart health, decreased neuroplasticity and impaired blood sugar control—all of which can influence how quickly your brain ages.

Experts share their tips to counteract it: set movement reminders, sprinkle movement into your day (it doesn’t have to happen all at once) and use a standing desk to break up long periods of sitting. Find activities you genuinely enjoy and go at your own pace so you can stay consistent. Staying active—whatever that looks like for you—is one of the most effective ways to support brain health and slow cognitive aging.