"Exercise... has proved to induce the growth of new neurons in the brain and help us increase mental sharpness, build cognitive reserve, and avoid decline." - Dr David Perlmutter, Neurologist and author of 'Brain Wash.'

You may have heard the phrase "sitting is the new smoking" — but what does that really mean? While it might sound dramatic, it's rooted in the growing body of research showing that prolonged sitting is seriously harming our health — especially the health of our brain.

In fact, how much we sit each day is emerging as a major risk factor for cognitive decline, right alongside things like poor diet, unmanaged stress, or lack of sleep.

But there is good news: even small shifts in how you move during the day can have a big impact on your mental sharpness, memory, and mood — and I’ll show you how.

Why Blood Flow Matters

Your brain is the most energy hungry organ in your body. Though it only accounts for about 2% of your body weight, it uses 20% of your body's oxygen - and 20-30% of your body's energy. And the way it gets that fuel? Through blood flow.

When you sit still for long stretches, your circulation slows down. That means your brain gets less oxygen and fewer nutrients — all of which are crucial for staying focused and preventing cognitive decline.

A 2018 study from UCLA Siddarth et al. found that adults who spent more time sitting had thinning in a key brain region called the medial temporal lobe, which is involved in memory. The study even noted that physical activity didn't fully counteract the negative effects of prolonged sitting.

In other words, it’s not just about getting your steps in — it's about breaking up the time you spend sitting still.

The Risks of Sitting Too Long

Working from home has brought many conveniences — there is no commute, the dress code is more comfortable, and people have greater freedom in where they choose to live. But it’s also made it easier than ever to slip into a sedentary lifestyle. Without the natural movement that comes from walking to meetings, chatting with colleagues at the printer, or popping out for lunch, many of us find ourselves barely moving at all during the workday — sometimes sitting for seven or more hours without even realising it.

Over time, this lack of movement takes a toll on the brain. You might notice it as that familiar mid-afternoon brain fog, where your thinking feels slower and your focus starts to drift. It can show up as forgetfulness, irritability, or a sense that you’re not quite firing on all cylinders. Research is also increasingly linking long periods of sitting with a greater risk of developing dementia, as well as higher levels of anxiety, low mood, and slower cognitive processing.

So if any of this resonates, it's important to recognise what’s going on and give yourself permission to do things differently. Once we understand how prolonged sitting affects the brain, we’re empowered to make small, meaningful changes that help us feel sharper, more energised, and more connected throughout the day.

Brain-Boosting Movement

The idea of “moving more” might feel daunting - especially when you're under pressure - but it's time well spent. And the truth is, you don’t need a gym membership or hours of spare time. Here are some small, achievable actions that can deliver outsized benefits to your brain health:

1. Use a Timer to Break Up Sitting

Set a simple timer to go off every 45 to 60 minutes during your workday. When it rings, stand up, stretch, or walk around for just 2–3 minutes. These short “movement snacks” improve circulation, bring more oxygen to the brain, and help you reset your focus. Think of them as brain recharges — not interruptions.

2. Walk and Talk - or Listen

If you have a phone call or Zoom meeting that doesn’t require your screen, plug in your earphones and take a walk. A few laps around the house, garden, or even down the road can boost mental alertness and creativity. Studies have shown that walking can significantly increase divergent thinking — the kind of thinking that leads to great ideas.

3. Create a Movement Ritual

Incorporate a short movement ritual at a consistent time each day — such as five minutes of gentle yoga before you start work, a few squats while boiling the kettle, or dancing to your favourite song at the end of the day. These habits don't just help your brain; they anchor your day with energy and joy.

4. Adjust Your Workspace

If possible, switch between sitting and standing throughout the day. A standing desk, a high counter, or even placing your laptop on a sturdy box can give you the option to stand while working. Aim for standing 15–20 minutes every couple of hours to keep your blood flowing and your brain more alert.

5. Rethink Your Breaks

When you step away from your screen, choose movement over scrolling. Plump up the sofa cushions, tidy things away, water the plants. Even light activity during short breaks can lower stress hormones and improve working memory — far more than a quick glance at social media.

6. Link Movement to a Regular Task

Habit stacking is a powerful way to make change stick. Try linking a new movement habit to something you already do: do some stretches before bed, march in place while brushing your teeth, or do heel raises while you wait for a file to download. These micro-movements add up — and help rewire your brain to expect movement throughout the day.

We're Made to Move

Movement isn’t just about burning calories. It’s how your brain stays nourished, focused, and resilient. Even a few minutes of light movement every hour can boost mood-enhancing chemicals like serotonin and dopamine, helping you feel more positive and energised.

And remember: you don’t have to overhaul your life. Just start with one habit — like standing up regularly — and build from there.