Do you sit for long hours at work or at home? If so, you may want to try this simple exercise to improve your concentration and brain function. A new study has found that performing a minute of half-squats every 20 minutes during a three-hour sitting period can increase blood flow to the brain and enhance cognitive performance.
The study, conducted by scientists from the University of Western Australia and the University of Queensland, involved a group of healthy young adults with a mean age of 21. They were divided into two groups: one sat for three hours without interruption, while the other also sat for three hours but did a minute of half-squats every 20 minutes.
To do the half-squats, the participants crossed their arms across their chests and bent their knees to 90 degrees at a rate of one repetition every four seconds. The researchers measured blood pressure, heart rate, and blood flow through the internal carotid artery (ICA) – which represents 75% of total blood flow to the brain – at intervals during the sitting period.
They also tested the participants’ executive function, a set of skills crucial to planning, focusing, memory and multitasking, using two tasks: the Color-Word Stroop Test (CWST) and the Trail-Making Test Part B (TMT-B). The CWST requires participants to quickly identify if the words “red”, “blue”, “yellow”, “green” and “black” are printed in color ink that corresponds to the written word. The TMT-B requires participants to trace lines that correspond with correct alphanumeric combinations: A-1, B-2, C-3 and so on.
The study, published in the journal Frontiers in Physiology, revealed that individuals who engaged in intermittent squats demonstrated faster responses to both incongruent (words that don’t match the color ink they’re printed in) and congruent (color and word match) conditions of the CWST, as well as completing the TMT-B more quickly compared to the control group. However, accuracy in performing each task remained the same between the groups. After intermittent squatting, participants completed the tests more quickly and reported increased fatigue and difficulty concentrating during the non-squatting phase.
The findings indicate that exercises such as squatting may enhance concentration and brain function in individuals who have sedentary jobs. Additionally, blood flow in the carotid artery decreased by over 3% when participants were sedentary. Getty Images
“[O]ur half-squat intervention may be able to be used by individuals seeking to break up their sedentary behavior in an effort to preserve cognition during times, such as in the workplace,” the study authors wrote.
This finding is important because sedentary behavior – sitting at a desk all day, say, or sitting on the couch watching TV for long periods – can negatively affect our health. Previous research has suggested that it may even decrease blood flow to the brain, thereby compromising executive function. And studies have found that increased blood flow to the brain reduces dementia risk.
So, next time you find yourself sitting for too long, why not try some squats? It could be a simple and practical way to boost your brain power and stay alert. Of course, this is just one piece of the puzzle when it comes to maintaining brain health and overall well-being. Regular physical activity, a balanced diet, and good sleep hygiene are also key components of a healthy lifestyle.
Relevant articles:
– Interrupting prolonged sitting with squats may improve brain function
– How one minute of squats daily can boost your brain health
– How one minute of squats daily can boost your brain health – New York Post
– Couch Potatoes, ‘Squatting Breaks’ Could Keep Your Mind Sharp