A recent study has revealed that incorporating short bursts of half-squats into extended periods of sitting can enhance blood flow to the brain, resulting in improved cognitive functioning and concentration. This simple exercise can be easily performed at home or in the workplace, providing a quick brain boost.
It is widely known that sedentary behavior, such as prolonged sitting at a desk or watching television for extended periods, can have a negative impact on overall health. Previous research has suggested that it can even reduce blood flow to the brain, impairing executive function – a set of critical skills required for planning, focus, memory, and multitasking. On the other hand, studies have demonstrated that increased blood flow to the brain can reduce the risk of dementia.
The recent study examined the effects of prolonged sitting, both with and without interruptions, on cerebral blood flow and executive function. The researchers recruited 20 healthy young adults with an average age of 21, of which 45% were women. Participants who regularly engaged in moderate to vigorous physical activity, smokers, individuals with a history of cardiovascular or cerebrovascular disease, and those taking medication affecting cardio- or cerebrovascular health were excluded from the study.
The participants were divided into two groups: a control group that sat uninterrupted for three hours and an intervention group that sat for the same duration but performed one minute of half-squats every 20 minutes. To perform the half-squats, participants crossed their arms over their chests and bent their knees to a 90-degree angle at a pace of one repetition every four seconds. Each participant spent time in both groups, as this was a crossover study.
Throughout the sitting period, blood pressure, heart rate, and blood flow through the internal carotid artery (responsible for 75% of total blood flow to the brain) were measured at regular intervals. Before and after sitting, participants completed a visual analog scale (VAS) to assess mental fatigue, concentration, and motivation. Additionally, participants underwent cognitive tests including the Color-Word Stroop Test (CWST), which measures executive processing abilities, and the Trail-Making Test Part B (TMT-B), which assesses cognitive and executive functions.
The CWST required participants to quickly identify if words such as red, blue, yellow, green, and black were printed in ink that corresponded to the written word. The TMT-B required participants to trace lines that matched correct alphanumeric combinations (e.g., A-1, B-2, C-3).
The results showed that compared to the control group, participants who performed intermittent squats responded faster to both the incongruent (words and color ink mismatch) and congruent (word and color ink match) conditions of the CWST. Additionally, they completed the TMT-B more quickly. However, accuracy in performing each task did not differ between the groups.
The control group reported more significant decreases in concentration and greater increases in mental fatigue compared to the exercise group. The researchers noted that when participants were sedentary for 10 to 180 minutes, blood flow through the internal carotid artery decreased by 3.7%, while it slightly increased by 0.3% during the exercise sessions.
According to the researchers, the main finding of the study is that incorporating half-squat interruptions during prolonged sitting can improve certain aspects of executive function. They speculate that the improved blood flow through the internal carotid artery during half-squats may explain the enhanced mental arousal, concentration, and reduced feelings of fatigue. These findings provide potential insights into the mechanistic processes that preserve cognitive function during extended periods of sitting.
While the study had some limitations, such as participants in the control group being asked to refrain from leg movement or fidgeting, which is not a realistic scenario, the researchers believe that this simple exercise can offer benefits. The study only tested one cognitive function domain using two tests, and future research should explore the impact of prolonged sitting on other domains like attention, memory, and decision-making.
Nevertheless, incorporating squats into a sedentary routine seems to be an easy and effective way to boost brain function. So, next time you find yourself sitting for long periods, remember to interrupt it with a minute of half-squats and give your brain a well-deserved boost.
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1. Source: Coherent Market Insights, Public sources, Desk research
2. We have leveraged AI tools to mine information and compile it