The growing popularity of exercise among young people may help counteract the sedentary habits associated with hours of scrolling. However, according to a Universitas Gadjah Mada (UGM) expert, protecting brain function depends not only on how intensely people exercise but also on how well the body maintains blood flow and oxygen supply to the brain.
Dr. Zaenal Muttaqien Sofro, a physiology lecturer at UGM’s Faculty of Medicine, Public Health, and Nursing (FK-KMK UGM), said declining brain function is caused not by scrolling itself but by the prolonged sitting that usually accompanies it.
“The human brain requires about 20 percent of the total oxygen used by the body. Therefore, the first key to maintaining brain health is oxygen,” he said on Thursday (July 16).
As bipedal beings, humans constantly face gravitational challenges that influence how blood is distributed throughout the body. When a person stands up suddenly after lying down, blood flow to the brain can decrease by as much as 60 percent, and the body needs time to adapt.
For that reason, Dr. Sofro advised against getting out of bed immediately after waking. Instead, he recommends lying on one side for about 30 seconds before sitting up, remaining seated for another 30 seconds—to pray or rest quietly—and then standing gradually while performing about eight heel raises to help pump blood back to the brain.
According to Dr. Sofro, prolonged sitting poses a significant risk to brain health because it allows more blood to pool in the lower body, reducing blood supply to the brain.
“The main issue is not scrolling itself but prolonged sitting, which causes more blood to collect in the lower body because of gravity,” he explained.
To reduce the risk, he recommends limiting uninterrupted sitting to no more than one hour. After that, people should stand up, walk, or do light stretching for about two minutes before returning to their activities.
Drawing on his research using the orthostatic test, Dr. Sofro explained that the body’s ability to adapt to changes in posture depends largely on the condition of organs below the brain, particularly the heart, lungs, and circulatory system.
“If these fundamental systems function properly, brain function will also be optimal. Conversely, if these systems are impaired, the brain will also be affected,” he said.
Exercise, he added, is now widely recognized as part of healthcare through the concept of Exercise is Medicine. Like medication, exercise requires the right type, dose, intensity, frequency, and duration to produce optimal benefits.
“In addition to improving physical fitness, exercise also stimulates the production of endorphins, which help improve mood and reduce pain,” he said.
Not every type of exercise, however, offers the same benefits for brain health. Competitive sports such as futsal, tennis, and badminton involve rapid and constantly changing movements, making proper physical preparation essential. Cases of sudden death during exercise still occur because of imbalances in the body’s physiological systems, particularly when people exercise shortly after eating.
“If the center regulating the digestive system becomes too dominant—for example, when someone exercises after eating—the heart may not function optimally, increasing the risk of cardiac problems and even sudden death,” he explained.
He therefore advised the public to avoid strenuous exercise immediately after meals, including activities such as swimming, which may increase the risk of cramps or heart-related complications when performed at the wrong time.
To maximize the benefits of exercise for both brain function and overall health, Dr. Sofro highlighted three key principles. First, exercise should engage large muscle groups, particularly those in the legs and arms. Second, movements should be rhythmic, such as brisk walking, jogging, or cycling at a steady pace. Third, the activity should be sustained continuously for about 30 to 40 minutes without major interruptions or sudden changes in intensity.
“By following these principles, exercise can improve physical fitness while also helping maintain optimal brain function,” he concluded.
Author: Jelita Agustine
Editor: Gusti Grehenson
Post-Editor: Jasmine Ferdian
Photo: Magnific