Just 20 minutes of exercise can significantly boost brain activity. In contrast, sitting for long periods leads to reduced blood flow and decreased performance. Even short breaks for movement can boost energy and concentration.
In addition, during exercise, the body releases growth factors that promote the formation of new nerve cells and neural pathways. This not only helps prevent dementia but also contributes to healthier brain aging and long-term mental fitness.
In Switzerland, many adults spend up to 15 hours a day sitting —whether at work, commuting, watching TV, or surfing the Internet. This high amount of time spent sitting is a key risk factor for numerous health problems.
Why is sitting for long periods of time a problem?
Prolonged sitting increases the risk of cardiovascular disease, diabetes, obesity, cancer, and inflammation. Even regular exercise cannot fully offset the negative effects of sitting for hours on end.
What can we do?
Even brief breaks from sitting have immediate positive effects: they strengthen muscles, bones, joints, organs, and the immune system; improve memory, learning ability, and sleep; and support an active, healthy lifestyle.
Tips for everyday life:
Work/College/School: Take breaks to stand up, stand while talking on the phone, and hold meetings while standing or walking.
Leisure: Take breaks from screen time, read the mail or news while standing, and stand up on the tram or bus.
Everyday life: Walking, biking, getting off a few stops early.
In the book *Sitting Is the New Smoking*, Dr. Kelly Starrett explains how prolonged sitting poses a threat to our health. It increases the risk of obesity, diabetes, cardiovascular disease, cancer, and depression, and often leads to back and joint problems.
The illustration clearly shows the significant pressure our spinal discs can experience — especially in the lumbar spine — and how much posture, leverage, and muscle tension play a role.
When standing upright, there is already constant muscle tension in the back to keep the spine stable
Even a normal forward bend of the upper body significantly increases the strain: The additional weight of the upper body, which is farther away from the pivot point in the lumbar spine, creates a high torque. The back must compensate for this “lever” through muscle contraction, which leads to significantly increased pressure on the intervertebral discs.
The situation becomes particularly critical when lifting with a rounded back—in this case, the pressure on the intervertebral discs increases significantly compared to standing with a straight back (in some measurements, up to five times as much).
The more muscle mass we have, the better our back can compensate for and absorb improper strain. Strong muscles stabilize the spine and help absorb extreme pressure spikes.
Caution: However, holding positions for long periods or performing a very large number of repetitions can lead to strain and pain, even if you have strong muscles. That is why varying your movements, taking rest breaks, and using proper technique when lifting and carrying are especially important.
The spine is the center of the body’s balance. When it is aligned —that is, when an imaginary vertical line (red line) runs from the 7th cervical vertebra (C7) through the center of the sacrum —the muscles need to exert very little effort to maintain posture. This reduces strain on the muscles, joints, and intervertebral discs and ensures energy-efficient stability.
Due to wear and tear, poor posture, or conditions such as scoliosis or kyphosis, the spine can tilt forward, causing the red line to shift in front of the pelvis. The back extensor muscles then have to work extremely hard to keep the upper body upright. This leads to strain and pain, which often worsen as the day goes on.
Muscles as protection: Strong abdominal and back muscles stabilize the spine and compensate for improper strain.
Building muscle is possible at any age —even in old age, targeted training can significantly increase muscle strength. During menopause in particular, falling estrogen levels increase the risk of muscle loss. Regular strength training counteracts this and helps maintain and build muscle.
It’s also important to ensure an adequate protein intake, as proteins are the building blocks of muscle.
The video shows three mice on a balance beam:
It is clearly evident that the trained older mouse has better balance and coordination than the untrained one.
This illustrates how regular exercise can slow the age-related decline in muscle strength.
Link to the study: https://doi.org/10.1111/acel.13274
