Simple leg exercises to boost brain health every day.

1. Why is leg exercise good for the brain?

Regular exercise is increasingly recognized as important for almost every aspect of health, including brain function. In particular, leg exercises can impact the mind, offering significant benefits for cognitive and mental well-being.

Benefits of leg exercises:

1.1 Leg exercises help improve concentration.

Dr. Alan Beyer, an orthopedic surgeon and medical director at the Hoag Orthopedic Institute in California, USA, says that any form of exercise helps increase blood flow to the brain. However, lower body exercises can further enhance blood circulation because the leg muscles are among the largest in the body, requiring more oxygen and nutrients, prompting the heart to pump more blood.

Providing more blood and oxygen to the brain supports improved focus and mental clarity, both in and out of the gym. In particular, strength training has been shown to improve concentration and executive function, the brain's "management system" responsible for planning, organizing, and regulating emotions.

Leg exercises like squats help improve concentration.

1.2 Improve memory

Heavy leg exercises can increase the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and maintenance of nerve cells in the brain. This process, known as neurogenesis, may improve learning ability, memory, and potentially protect against age-related cognitive decline.

In fact, a US study found that leg strength is a significant predictor of cognitive aging over a 10-year period. The findings suggest that better lower body strength may play a protective role in long-term brain health.

1.3 Improved motor skills

The brain, nerves, and muscles all work together to help the body stand upright, maintain balance, and perform basic motor skills such as bending down, reaching for objects, and climbing stairs. Leg exercises that require coordination and balance can benefit the brain.

1.4 Reduce anxiety and stress

Regular exercise, including leg workouts, can improve physical fitness and help regulate stress by reducing basal cortisol levels (also known as the stress hormone). In addition, leg exercises improve flexibility, endurance, and physique, thereby boosting self-esteem and reducing negative thoughts.

A study in the US showed that strength training reduces anxiety symptoms in healthy adults and adults with chronic diseases. However, there's no need to overthink what type of exercise benefits mental health; simply being physically active, even as you age, offers numerous health benefits in general and brain health in particular.

2. Leg exercises help boost brain health.

Dancing: Most dance activities require a lot of footwork, but you should choose a type that focuses on movements that get your heart rate up to improve cardiovascular health.

Aerobic exercise: This activity enhances brain health by promoting blood and oxygen circulation to the brain, improving memory, concentration, and mood, while reducing the risk of cognitive decline. Activities such as jogging, swimming, and cycling (30 minutes/day) stimulate hormone production, slow neurodegeneration, and reduce stress, providing holistic benefits for both body and mind.

Heavy leg exercises: These are compound exercises using heavy weights to deliver high-intensity workouts to the quadriceps, hamstrings, glutes, and calves, maximizing strength and muscle mass. Key exercises include barbell squats, leg presses, deadlifts, and lunges.

Exercises that require standing on one leg, such as split squats, controlling the pace (such as performing them slowly), and following complex patterns (such as knee-twisting movements) can improve the body's sense of spatial position.

Additionally, you can do light squats while watching TV (no need to bend over to 90 degrees, 60 degrees is enough, and you can lean on the sofa behind you for support) or squat or take long strides while waiting for the microwave, holding onto the kitchen counter for balance.