You might notice more wrinkles, a bit of sagging, or that it takes you longer to recall things—all signs of aging. And it's inevitable, even for your brain. However, how quickly it happens isn't entirely beyond 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 to Eating Well.
While many habits affect brain health, experts warn that one of them might be aging your brain faster than you think: a sedentary lifestyle.
Have you ever found yourself sitting more than moving each day? Most of us are guilty of this, but experts caution it can lead to cognitive decline and neurodegenerative changes.
"A recent study found that increased sedentary behavior, time spent lying down or sitting, is associated with reduced cognitive function and brain shrinkage even in older adults who exercised," explains neuropsychologist Patricia Boyle.
She emphasizes that this shows while it's important to exercise several times a week, it's equally crucial to get up and move around a bit to break up long periods of sitting and resting.
Neurologist Shayan Khazaei expresses the same concern, noting that lack of activity can lead to faster deterioration of brain health.
"It has been proven that lack of exercise combined with a sedentary lifestyle also potentially makes individuals more susceptible to developing Alzheimer's disease," he states.
He explains that exercise and a healthy diet protect the brain, and the blood flow from exercise can clear the brain of harmful chemicals.
The good news? It's not too late to start. The study found that older adults in their 60s and 70s who began an exercise regimen and stuck with it for two years reduced cognitive decline associated with aging and even improved their mental abilities.
Your brain makes up only two percent of your body weight but requires 20 percent of the oxygen and nutrients your body takes in, making it one of the most metabolically active organs in the body, says Glenn. Sitting for most of the day can compromise that supply.
"When you're 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 optimal levels of oxygen and nutrients needed for their function and maintenance, a condition linked to a contributing factor in the development of mild cognitive impairment and dementia," she explains.
The heart and brain are more connected than people think, and a sedentary lifestyle can harm both.
"A sedentary lifestyle can lead to the formation of blood clots in deep veins that can cause stroke and accelerate brain decay," warns Khazaei.
Exercise acts as a powerful treatment. Regular movement improves cardiovascular endurance, breaks down and prevents clot formation, while simultaneously protecting the brain from decay.
Additionally, studies have linked excessive sedentary behavior with brain thinning in regions crucial for memory, such as the medial temporal lobe and hippocampus.
Experts advise engaging in activities you genuinely enjoy and doing them 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.