We often hear that exercise is good for the heart, but a fascinating study (Steves CJ, et.al., 2016) involving twins suggests that the secret to keeping your brain young might actually lie in your legs.
Researchers followed 324 healthy female twins over a ten-year period to see how their physical fitness affected their memory and thinking skills as they aged. The results were striking: the strength and power of a person’s legs were a better predictor of brain health than any other lifestyle factor tested.
The Study: Why Twins?
Studying twins is a “gold standard” in science. Because identical twins share the same DNA and usually have a similar upbringing, researchers can rule out genetics as the cause of a health difference. If one twin has stronger legs and a sharper brain than her sister, it suggests that the physical activity itself, not just “good genes”, is making the difference.
The Key Finding: Leg Power
The researchers measured “leg power”, the speed and force with which a person can push or kick. They found that women who had more leg power at the start of the study had significantly less cognitive decline ten years later.
When they looked at brain scans (MRIs) a decade later, the twins with stronger legs actually had more “grey matter”, the part of the brain responsible for processing information, and fewer signs of brain shrinkage compared to their weaker-legged sisters.
Why the Legs?
You might wonder why leg strength matters more than, say, arm strength or general cardio. While the study doesn’t pinpoint the exact biological reason, scientists have a few theories:
Chemical Signals: When you use large muscle groups like your thighs and glutes, your body releases specific chemicals that stimulate the growth of nerve cells in the brain.
Daily Activity: Strong legs make it easier to stay active in general. If your legs are strong, you are more likely to walk, climb stairs, and move around, all of which keep the brain engaged.
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The Takeaway
The most encouraging part of this research is that it highlights a factor we can control. While we cannot change our genetics or our age, we can improve our muscle fitness.
To help keep your mind sharp as you age, don’t just focus on “brain games” or puzzles. Adding exercises that build leg strength, such as cycling, lunges or simple squats at home, might be one of the most effective ways to protect your brain for the long haul.
Conclusion: If you want to “kick back” the effects of cognitive aging, start by working on your kick. Strong legs aren’t just for walking; they are a vital foundation for a healthy brain.
Reference
Steves CJ, Mehta MM, Jackson SH, Spector TD. Kicking Back Cognitive Ageing: Leg Power Predicts Cognitive Ageing after Ten Years in Older Female Twins. Gerontology. 2016;62(2):138-49. doi: 10.1159/000441029. Epub 2015 Nov 10. PMID: 26551663; PMCID: PMC4789972.
