If staying sharp as you grow older is the goal, skipping leg day may not be the best idea. New findings suggest that your brain could benefit just as much as your body from squats and lunges.A long-term study, first published in Gerontology by Karger Publishers, tracked older female twins for ten years to explore the link between leg strength and cognitive health. The results were clear: participants with stronger legs at the beginning of the study experienced far slower cognitive decline than those with weaker leg muscles.To understand this connection better, we spoke with Dr. Indramani Upadhyay, MPT (Ortho), HOD – The Center for Knee & Hip Care, Vaishali, Ghaziabad, who shared his insights on the subject.The Leg–Brain ConnectionWhen we think about keeping the mind sharp, the usual suggestions include solving puzzles, reading, or practicing meditation. Yet growing research shows that one of the strongest ways to support brain health actually starts with the legs. As per Dr Upadhyay, strong leg muscles do more than keep us steady, they play a vital role in protecting memory, learning, and overall cognitive function.Because the leg muscles are the largest in the body, every time they are put to work they send powerful signals that influence brain chemistry, circulation, and even the growth of new cells. Studies highlight several key benefits: Better blood flow: Leg-focused exercises improve circulation, delivering oxygen and nutrients the brain relies on.Myokine release: Contracting muscles release proteins known as myokines, which travel through the bloodstream and support nerve health and brain adaptability.Neurogenesis boost: Weight-bearing moves like squats and lunges may encourage the growth of new neurons in the hippocampus, the region responsible for memory and learning.Stress balance: Physical activity in the legs helps regulate hormones, easing inflammation and reducing stress—two major factors linked to cognitive decline.ALSO READ: 5 Heart Attack Warning Signs Women Often Overlook, Blaming MenopauseOne study published in Frontiers in Neuroscience even found that reduced leg use, whether from too much sitting or long-term immobilisation, can slow the production of neural stem cells, directly affecting brain function.Which Leg Exercises Boost Brain Health?Dr Indramani explains that keeping your legs active does far more than build strength or tone muscles, it also supports brain health. Here are some of the most effective exercises:1. Strength Training (Squats, Lunges, Step-Ups)Movements that use your body weight or added resistance work the largest muscle groups in the legs. These exercises not only build muscle and protect bone health, but they also trigger the release of growth factors that sharpen memory and learning.2. Walking and JoggingBrisk walking or light jogging are simple yet powerful ways to improve cardiovascular fitness. Better circulation means more oxygen-rich blood reaches the brain. Walking outdoors adds even more value by lowering stress and boosting focus.3. CyclingWhether on a road bike or a stationary one, pedaling engages the legs continuously, keeping endurance and blood flow steady. Research links cycling to better reaction times, sharper executive function, and a lower risk of age-related cognitive decline.ALSO READ: Ebola Outbreak: Why African Countries Are Disproportionately Impacted By The Disease? 4. Yoga Poses (Tree, Chair, Warrior Stances)Balance-focused yoga postures recruit the legs while also improving flexibility and coordination. This mindful movement helps ease anxiety, sharpen concentration, and strengthen the mind-body connection.Putting It All TogetherThe most effective routine is a balanced one: strength training two to three times a week, daily walking or cycling, and yoga for flexibility and balance. Together, they create a foundation that protects both body and brain.Your legs are more than just a means of movement. They are engines that power your mental resilience. Keeping them strong is an investment not only in mobility but also in memory, focus, and long-term brain health.
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