Regularly interrupting long periods of sitting with brief, light activity can support brain health by preserving focus and executive function. A study published in the Journal of Applied Physiology explored how a simple movement pattern impacts cognitive performance and brain blood flow during extended sitting sessions.
Earlier findings have shown that the brain’s executive functions, which manage planning, attention, memory, and task completion, can suffer when the body remains seated for too long. The new research builds on that understanding by testing a straightforward countermeasure: brief squats during breaks from sitting. The experiment compared two groups of healthy adult volunteers. One group remained seated for three consecutive hours without interruption, while the other group took short breaks every 20 minutes and performed shallow squats for about a minute each time.
The results highlighted notable differences between the groups. Participants who sat continuously reported a greater decline in concentration and task focus. Objective measures supported these self-reports: in the no-break group, blood flow through the carotid artery, which delivers essential oxygen to the brain, decreased by about 3.7 percent. In contrast, the squatting group showed a modest uptick in carotid blood flow, approximately 0.3 percent, indicating a more favorable supply of blood to brain tissue during the breaks.
Beyond blood flow, cognitive performance also shifted in favor of the moving participants. Those who incorporated brief squats demonstrated faster reaction times and improved performance on tests requiring navigation and route planning, suggesting that short bursts of activity help preserve executive functions during otherwise sedentary periods. The study’s authors emphasize that even minimal muscular engagement can influence cerebral perfusion and cognitive efficiency when individuals face prolonged sitting in daily life, work environments, or educational settings.
These findings align with a broader understanding of how mobility supports brain health. Regular movement may help counteract the adverse effects associated with extended sedentary behavior, which has been linked to shifts in attention, processing speed, and problem-solving abilities. The practical takeaway is to integrate brief, low-intensity movements into routine schedules—such as a minute of shallow squats every 20 minutes—to help sustain mental sharpness throughout the day.
It is important to note that the research focused on healthy adults under controlled conditions. While the results are encouraging, individuals should tailor activity to their fitness level and consult healthcare professionals if they have knee or hip concerns. Even those with limitations can often find suitable alternatives, such as standing or marching in place, which may provide similar circulatory benefits without discomfort. The overarching message remains clear: small, consistent movements during long sitting periods can produce measurable benefits for brain function and overall cognitive performance.
In everyday practice, workplaces and educational settings can adopt reminders or prompts that encourage brief movement breaks. Simple habits—standing up, stretching, or performing a minute of light leg or core activities—can accumulate meaningful improvements in concentration, decision-making speed, and task execution over the course of a day. The key is consistency, not intensity, allowing the body and brain to stay engaged even during long hours of sedentary activity.