If the idea of strength training once conjured young men thrusting a barbell or popping out pullups, the tides have since turned: Lifting, even lifting heavy, has finally gained cultural cachet among women of all ages, thanks to experts who’ve long espoused its benefits for women’s bones, metabolism, and more. But if there’s one part of resistance training that’s worth paying special attention to, particularly if you’re in perimenopause or beyond, it’s leg day. A strong lower body may be key to better brain aging, Louisa Nicola, MMed, a New York-based neurophysiologist who studies Alzheimer’s disease in women, tells SELF.
Nicola points to a 2015 study of 300-plus female twins that revealed a fascinating link: Having more powerful legs—a metric captured by sitting in a machine and pushing one foot as hard and fast as possible against a pedal—is associated with relatively better cognition 10 years later, measured by performance on tests of memory and processing speed.
A subset of the twin pairs who were identical and had significantly different leg power at the start of the study also had brain MRIs done 12 years later; and fitting with the above, the stronger-legged twins had significantly more grey matter and greater activation in certain brain regions during cognitive tasks, reflecting more resilient, better-aging brains. (The benefit of comparing twins? Beyond controlling for health and lifestyle factors, the researchers could also rule out genetics and early-life environment as potential drivers behind the brain differences they spotted, given these are shared between twins.)
And that’s not the only research to suggest ripped legs and a sharp mind go together. A 2018 study of 1500-plus older adults found that those with greater leg strength performed better on tests of executive function (which assess abilities like problem-solving and paying attention). Multiple studies have also suggested a link between faster walking speed—which hinges on high leg strength—and brain power: Having a gait that’s slow or decreasing in speed is connected to drops in certain measures of cognition and greater dementia risk.
Below, Nicola breaks down why having fit legs may support brain health, especially for women, and offers a simple plan to improve leg strength and power.
Why greater leg power is linked with better brain function
Research suggests a few explanations that likely work in tandem, some of which relate to the power aspect and others, to building leg or muscle strength more generally.
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