Unlocking Cognitive Health: The Surprising Benefits of Sitting
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Chapter 1: Understanding Sedentary Behavior
In recent studies, researchers have unearthed the unexpected advantages of a sedentary lifestyle. While it may seem counterintuitive, periods of stillness can actually foster cognitive health.
As I focus on writing or editing, my body remains motionless. When it's time to take a break, I often find myself lounging on the couch, scrolling through my phone. Even mundane tasks, like grocery shopping, have become effortless with delivery services.
The onset of COVID-19 and the subsequent lockdowns have significantly disrupted our daily routines. The long-term effects of this surge in sedentary behavior remain largely unexamined, as the full ramifications of the pandemic continue to unfold. However, many of us have lost our daily commutes, social engagements that got us moving, gym sessions, and even casual strolls for errands. Researchers are now dubbing this phenomenon a "sedentarism pandemic."
As a society, we are embracing a more sedentary lifestyle, raising important questions about the health implications of this increased inactivity.
Research consistently highlights the necessity of movement for maintaining physical health. Regular activity supports various aspects of our well-being, from enhancing sleep quality to reducing the risk of cardiovascular issues.
But what does this mean for our mental faculties? A study from Colorado State University in October 2020 found a link between prolonged sitting and improved crystallized cognition. For some, this suggests that as we sink deeper into our couches, we may also be alleviating concerns about cognitive decline.
What Is Sedentary Behavior?
Sedentary behavior is described as any waking activity with an intensity of less than 1.5 METs (Metabolic Equivalent of Task).
This measurement may seem confusing. Essentially, 1 MET represents the energy expenditure of sitting quietly. More vigorous activities, like brisk walking or cleaning, typically range from 3 to 6 METs, while strenuous activities like hiking exceed 6 METs.
Thus, when we discuss increased sedentary behavior, we're referring to activities that fall below the 1.5 MET threshold, primarily those performed while sitting or reclining.
It might appear that all forms of sitting are the same, but the CSU study indicates that the way we engage our minds during these periods can significantly impact our cognitive health. In essence, there is a more beneficial method to sit.
While I type this piece, my body remains stationary, and my MET level likely doesn't surpass 1.5. However, if I were to mindlessly watch television or scroll through social media, my physical output would be the same. The CSU findings suggest that how we stimulate our brains while seated can yield lasting cognitive benefits.
How Sitting Can Enhance Cognitive Function
To comprehend how sitting can enhance brain function, we need to differentiate between two types of cognition: crystallized and fluid.
According to the Cattell-Horn Theory of Intelligence, fluid intelligence refers to the brain's ability to strategize and solve novel problems. In contrast, crystallized intelligence encompasses the knowledge and skills accumulated through experience—essentially, what we often refer to as wisdom.
In our younger years, we face new challenges that require us to use logic and pattern recognition to navigate. For instance, when my daughter was a toddler, she learned which shapes fit into specific holes based on visual cues, illustrating early fluid intelligence.
As we age, we accumulate experiences and insights that enable us to address challenges without treating every situation as unfamiliar. This aligns with the theory that fluid intelligence tends to decline while crystallized intelligence increases as we grow older.
The CSU study found a positive correlation between physical activity and fluid intelligence, suggesting that engaging in exercise can improve problem-solving abilities. Surprisingly, the research also indicated that individuals with more sedentary lifestyles exhibited enhanced crystallized intelligence, performing better on vocabulary and reasoning tasks. Even in this era of increased stillness, we can nurture our crystallized intelligence at any age.
The Significance of Nurturing Crystallized Intelligence
Fluid intelligence often garners more attention, associated with youth and innovation. Yet crystallized intelligence deserves equal acknowledgment. It represents the rich repository of life experiences that guide us through complex situations.
Psychologists describe crystallized intelligence as the knowledge learned from one's cultural context. It enables us to discern social cues and navigate interpersonal dynamics with finesse.
The interconnectedness of crystallized intelligence with our human experience highlights its importance; without it, we may feel disconnected from our surroundings. Fortunately, crystallized intelligence evolves and expands throughout our lives. Both forms of intelligence complement each other: the more we challenge our fluid intelligence, the richer our crystallized knowledge becomes, a concept known as investment theory.
10 Engaging Sitting Activities to Boost Your Mind
Sitting doesn't have to be a passive endeavor. If you wish to stimulate your mind while seated, consider the following activities:
- Read a book
- Solve a puzzle
- Keep a journal
- Crochet
- Complete a crossword
- Engage in a debate
- Watch Jeopardy
- Play a card game
- Browse a family photo album
- Practice a new language
These activities not only engage your mind but also encourage you to draw from your vast reservoir of knowledge while adopting new ways of thinking. Even as I write this, I am actively enhancing my crystallized intelligence by synthesizing ideas and research into an accessible format for others.
As a reader, you are exercising your crystallized intelligence by applying your reading comprehension skills to understand the information presented here. This is a valuable investment of time for both of us.
Striving for Balance Between Mind and Body
In these challenging times, recognizing that we can cultivate a vital form of intelligence while seated is heartening. However, it is equally essential to prioritize physical health. We shouldn't use these findings as an excuse to remain inactive.
Moderate physical activity is crucial for both physical and mental well-being. It's vital to find creative ways to stay active, even during this period of increased sedentarism. Once you've had your fill of movement, embrace the opportunity to sit and engage your mind with a good book or a challenging puzzle.
Chapter 2: Cognitive Exercises to Enhance Your Mind
The first video, "Supercharge Your Brain: Talk and Move for a Healthier Mind," features Sherry discussing cognitive practices that can benefit your mental health.
The second video, "Brain Exercises That Beat Memory Supplements Into The Ground," provides insights into effective exercises for enhancing memory and cognition.
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