Study: How Your Holiday Habits Shape Brain Health: TV vs. Reading

December 17th, 2024

By John Patterson

Staff Writer for Wake Up World

It’s no secret that our daily habits have a profound impact on our overall health. But did you know that the way you spend your downtime could shape your long-term brain health? Recent research from the University of South Australia reveals that your choice of sedentary activity—whether it’s binge-watching TV or diving into a captivating book—plays a critical role in maintaining cognitive function and reducing the risk of dementia.

The Connection Between Sedentary Activities and Brain Health

We often hear the mantra “move more, sit less,” especially when it comes to improving cardiovascular health. While this advice remains crucial, a new study highlights a more nuanced approach to brain health. By analyzing the activity patterns of 397 adults aged 60 and older, researchers found that not all sedentary behaviors are created equal.

Socially and mentally stimulating activities such as reading, crafting, listening to music, or even engaging in meaningful conversations were linked to better memory and thinking abilities. Conversely, hours spent in front of a television or immersed in video games were associated with negative effects on cognitive function.

According to Dr. Maddison Mellow, one of the study’s authors, the key lies in the context of these sedentary activities.

Sedentary behaviors that promote mental stimulation or social engagement—such as reading or talking with friends—are beneficial for cognitive function, whereas others like watching TV or gaming have a negative effect, says Dr. Mellow.

This is an important finding, as nearly 45% of dementia cases could be prevented through modifiable lifestyle factors.

Understanding the Hierarchy of Sedentary Behaviors

Not all sitting is created equal. Researchers suggest there’s a hierarchy when it comes to sedentary behaviors and their impact on brain health:

  1. Mentally Stimulating Activities: Reading or crafting requires cognitive engagement and encourages creativity and focus. These behaviors stimulate neural pathways, which can help maintain memory and thinking skills.
  2. Socially Engaging Activities: Conversations with friends, playing musical instruments, or participating in group activities engage the mind and foster social connections, an essential component of healthy aging.
  3. Passive Activities: Watching TV or playing video games involves little to no cognitive effort and may contribute to mental decline over time. Prolonged screen time has also been linked to reduced physical activity levels, compounding its adverse effects.

The Global Impact of Dementia

Dementia affects over 55 million people worldwide, with nearly 10 million new cases emerging every year. In Australia alone, approximately 411,100 people live with dementia, with women comprising almost two-thirds of this population.

While aging is the greatest risk factor for dementia, researchers emphasize that lifestyle choices can significantly influence its onset. The study underscores the importance of replacing passive, sedentary behaviors with stimulating ones to preserve cognitive function as we age.

How to Create Healthier Habits

The holiday season often tempts us to sink into the couch for endless movie marathons. But small changes can make a big difference to your brain health. Dr. Mellow suggests incorporating time swaps into your day: “Even small five-minute time swaps can have benefits. If you’re set on a Christmas movie marathon, try to break up that time with some physical activity or a more cognitively engaged seated activity, like reading.”

To get started, here are some practical tips:

1. Add Movement to Your Day

Incorporate short bursts of activity, such as stretching, yoga, or a brisk walk, into your schedule. This will keep your body moving and help improve circulation to the brain.

2. Swap TV Time for Reading or Crafting

Instead of zoning out in front of a screen, pick up a book, engage in a craft project, or even try your hand at journaling. These activities stimulate your mind while offering a sense of accomplishment.

3. Make Social Connections a Priority

Call a friend, host a game night, or join a local group centered around your hobbies. Social interactions strengthen mental resilience and reduce feelings of isolation.

4. Try Audiobooks or Podcasts

If reading isn’t your favorite activity, explore audiobooks or educational podcasts. These are great ways to keep your mind engaged while on the go.

5. Set Realistic Goals

You don’t need to overhaul your habits overnight. Start small by swapping 15 minutes of TV time for a more stimulating activity and gradually build up from there.

Why It’s Never Too Late to Start

The research reinforces a hopeful message: it’s never too late to make changes that benefit your brain health. Simple adjustments, like choosing a book over a show or incorporating more social interactions into your routine, can have lasting positive effects.

As we move into a season of rest and relaxation, let’s remember that how we spend our downtime matters. Choose activities that not only bring you joy but also nurture your mind. Because when it comes to brain health, the choice is in your hands—or perhaps your lap, holding a good book.

By embracing stimulating sedentary behaviors and reducing passive ones, we can take meaningful steps toward safeguarding our cognitive abilities and living healthier, more engaged lives. So, the next time you reach for the TV remote, consider grabbing a book instead. Your brain will thank you.

Journal Reference:

  1. Ditch TV and read a book – unisa.edu.au/media-centre/Releases/2024/ditch-tv-and-read-a-book
  2. Should We Work Smarter or Harder for Our Health? A Comparison of Intensity and Domain-Based Time-Use Compositions and Their Associations With Cognitive and Cardiometabolic Health. The Journals of Gerontology, Series A: Biological Sciences and Medical Sciences, 2024; 79 (11) DOI: 10.1093/gerona/glae233

About the author

John Patterson is an avid writer and researcher who delves into the latest scientific research. With an insatiable curiosity, he translates complex concepts into accessible narratives, allowing readers to embark on a journey of discovery. John bridges the gap between experts and the public through his work, igniting curiosity and inspiring meaningful conversations about scientific breakthroughs.


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