Cognitive health has long been a growing concern for individuals as they age. Maintaining it requires leading a healthy lifestyle that ensures adequate nutrition and exercise.
Surprisingly, cognitive health is also aided by ensuring that one’s legs are in great shape, according to Dr Saurabh Sethi, a California-based gastroenterologist trained in AIIMS, Harvard, and Stanford Universities. Taking to Instagram on April 1, Dr Sethi explained the science behind the claim and shared a list of exercises that will allow us to build leg strength.
Study shows connection between leg strength and cognitive health
Dr Sethi revealed that researchers studied 324 female twins over 10 years to understand what predicts cognitive ageing. The reason for conducting the study on twins was that it provided a control for genetics. The factors that researchers tracked include:
“Same genes. Same upbringing. Different leg strength,” noted Dr Sethi. “The result? The twin with stronger legs had more grey matter and a larger hippocampus”, which is the memory centre of the brain.
The study showed that the leg strength of an individual was predictive of the following:
- 10-year cognitive change
- Total grey matter volume
- Lateral ventricle size (a marker of brain ageing)
The finding held true even after the acquired data were adjusted for heart disease, diabetes, blood pressure, diet, smoking, alcohol, IQ, and socioeconomic status.
Explaining the muscle-mind connection
Dr Sethi shared three reasons why leg strength was found to be related to cognitive health.
1. Neural stem cell signalling
“Leg exercises send signals to your brain that trigger new cell production,” shared the gastroenterologist, noting that restricting leg movements results in a 70 percent drop in neural stem cells.
2. BDNF release
Lower body training boosts BDNF, short for brain-derived neurotrophic factor. It is a protein that helps neurons grow and connect. According to Dr Sethi, legs have four times more effect on boosting BNDF than the muscles in the upper body, simply because they are bigger in size.
3. Increased blood flow
Bigger muscles result in bigger cardiovascular demand, which leads to more oxygen and nutrients reaching the brain. This is essential for neuronal health & repair.
Five exercises to build leg strength
- Squats: Go deep, add weight over time
- Leg press: Mimics the exact movement tested in the study
- Step-ups: Single-leg power that translates to real life
- Lunges: The deeper you go, the more power you build
- Box jumps: Train the fast-twitch fibres that decline with age
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
