Most people think that fitness is all about focusing on building stronger arms, working out on the glutes, making abs, going to the gym, and having a slimmer waistline. But NO! Sometimes, what we think is the case is not. Mounting research and evidence support and show that one of the most important yet most overlooked parts of our body, which we should be working on, is our legs. Just like the building blocks of a multi-storied building, our legs are the most essential part of our body. Strengthening the lower body muscles does not just help us move or run, but it could indirectly add years to our lives.
The foundation of longevity
Strong legs do far more than just help you walk, climb, or run. Lower body strength is closely tied to balance, mobility, and stability. Yes! All of which are essential for living independently, especially as we age. But that part is just the beginning. Over the years, studies have revealed how people with better leg strength tend ot perform better on cognitive tests, strange but true.In contrast to those who have weak leg muscles, their risk of falling, sustaining injuries and hospitalization, and even early death is higher.
Three reasons to focus on leg strength:
It boosts brain function
Leg strength is directly associated with improved memory, cognitive performance, and overall brain health. A 2016 twin study published in Gerontology tracked 324 older women over 10 years and found that those with greater leg power experienced significantly slower cognitive decline and had larger brain volume. Using genetically identical twin comparisons, researchers established a likely causal link between leg strength and brain health, suggesting that lower body power plays a direct role in preserving cognitive function with age.
It supports overall metabolic and cardiovascular health
Resistance training, especially involving the large leg muscles, boosts insulin sensitivity and reduces cardiovascular risk factors in older adults. A 2021 meta-analysis of 12 randomized trials (totaling 232 participants) published in the Journal of Exercise Science & Fitness found that resistance exercise significantly reduced both HOMA-IR (insulin resistance) and HbA1c (blood sugar control) levels in older individuals. The leg muscles, being some of the body’s largest, play a major role in glucose uptake, helping to regulate blood sugar and support heart health through improved circulation and metabolic function.
It protects independence
Maintaining leg strength reduces the risk of falling or sustaining injuries, which are the most common causes of hospitalisation and long-term disability in adults. The Health2006 study, titled “Grip strength and lower limb extension power in 19–72-year-old Danish men and women,” found a strong correlation between grip strength and leg power (r = 0.75, p < 0.001). This suggests that those with weaker lower body strength are more likely to struggle with essential physical tasks. Since leg muscles are crucial for walking, balance, and daily mobility, their decline directly impacts one’s ability to live independently.
Three ways to achieve it using exercise
If you want to develop stronger legs, the following three exercises are among the top that you can perform: (source: mens health)Squats: It’s no wonder squats have earned the title of king of leg exercises. Classic barbell squats, front squats, or even the humble goblet squat using a dumbbell, this exercise engages your quads, hamstrings, and glutes simultaneously. Experiment with variations to tax your muscles differently and keep your workouts fresh.Bulgarian split squats: This move might look simple, but it’s a real leg burner. By elevating your back foot on a bench and lowering into a single-leg squat, you’ll build strength, balance, and stability. Plus, it’s great for evening out any strength imbalances between your legs.Lunges: These are ideal for ending a leg workout. Lunges and step-ups not only target your key leg muscles but also raise your heart rate and enhance your coordination. You can perform them using your body weight only or supplement with dumbbells to make it harder.It is clear that investing in leg strength and working more on quads can significantly impact how well and long we live. This proves that each part of our body has an important role to play; if we don’t realize it now, realizing it later might be too late to undo the damage.Sourceshttps://pubmed.ncbi.nlm.nih.gov/34552636/
