Can doing squats really improve your brain? A study suggests that strong legs can enhance your cognitive function.
Researchers from the King’s College London have taken over 10 years to uncover evidence that supports a ‘striking protective relationship’ between brain performance and leg muscle force.
The research suggests:
‘Simple lifestyle changes to boost our physical activity may help to keep us both mentally and physically healthy.’
Scientists have come to this conclusion by testing 324 healthy female twins from the UK beginning in 1999. Thinking, learning and memory were measured from the beginning of the study, with researchers discovering that leg power was a better predictor of cognitive change than any other lifestyle factors tested.
Scientists were careful to control the experiment to ensure that other factors were not contributors to the overall results. They measured various health and lifestyle predictors over the entire study and therefore able to control for genetic factors affecting changes in cognitive function.
“Identical twins are a useful comparison, as they share many factors, such as genetics and early life, which we can’t change in adulthood.” Dr Claire Steves, lead author and Senior Lecturer in Twin Research at King’s College London and King’s College Hospital
In most cases, the twin who had stronger leg power at the beginning of the study continued to have higher cognition, this advantage also led to fewer brain changes associated with ageing.
This study, along with others, contributes to the growing evidence that physical activity has a favourable effect on the ageing of the brain. A previous animal study showed similar results in which the animals that exercised their muscles more often released hormones that encouraged nerve cells to grow.
Building strong legs requires a combination of strength training, proper nutrition, and consistency. Here’s how to get started:
1. Incorporate Leg-Specific Exercises
Include compound movements like squats, lunges, deadlifts, and step-ups into your routine. These exercises target your quads, hamstrings, glutes, and calves, helping to build overall leg strength. For added intensity, try variations such as Bulgarian split squats or weighted lunges.
2. Train with Progressive Resistance
Gradually increase the weight or resistance in your workouts to challenge your muscles and stimulate growth. Aim for 3-4 sets of 8-12 reps for strength-building exercises. If you’re working with bodyweight, consider increasing reps or adding jumps for explosive strength.
3. Don’t Forget About Your Calves
Strengthen your calves with exercises like calf raises or farmer’s walks. Both standing and seated calf raises target different parts of the muscle, contributing to strong, balanced legs.
4. Focus on Balance and Stability
Incorporating balance exercises, like single-leg deadlifts or stability ball hamstring curls, will improve muscle coordination and joint stability, enhancing overall leg strength and functionality.
5. Cardio with Resistance
Activities like cycling, hill sprints, or stair climbing add a cardio element while strengthening your legs. These exercises target different muscle fibers, improving endurance and strength.
6. Eat for Muscle Growth
Adequate protein, healthy fats, and complex carbs support muscle repair and growth. Include lean meats, fish, legumes, whole grains, and leafy greens in your diet to fuel your leg workouts.
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7. Consistency is Key
Aim to train your legs 2-3 times a week, with proper recovery time in between sessions.
