Besides the obvious and previously known benefits of exercising, like having a rocking body or better stamina and cardiovascular health, scientists now claim it is good for above-the-neck health too. The study was conducted at King's College in Britain during the last 10 years. This research included 324 British female twins between the ages of 43 and 73. Their learning abilities and their memory and thinking patterns were tested at the beginning of the study, and again in the end. The scientists have concluded that strong legs can be linked to healthier and slower brain aging.
The scientists are proud of this finding because twins are the most relevant and useful measurement since they share so many biological factors, from genetics to early life, and their comparison is much more valuable than comparing two random people.
A regular brisk walk around the neighborhood is helpful enough to maintain proper brain function as we age. It is undeniable these findings are extremely important for the future of medicine, but since we don't have the exact causal relationship, and it is not yet clear whether the same results apply to men too, further research is needed.
How come the have studied the connection between brain and lower body, why not arms, or abs?
The largest muscles are located in the lower part of the body. The gluteal muscles, commonly known as buttock muscles – consist of three muscle groups: the gluteus minimus, medius and maximus – and together they make up one of the strongest muscle groups. This region is extremely important in human structure since it helps rotate and extend the hips and support us while we stand. It also helps to battle gravity when climbing the stairs.
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The longest muscle is called Sartorius, and it is the one running down the whole length of the thigh, between pelvis and the knee, responsible for hip and knee flexion. The one muscle able to pull with the greatest force is the Soleus, located under calf muscle. This little wonder prevents us from falling backwards while standing up. It is essential for walking, running or dancing.
More Benefits Of Squatting
It is not a coincidence that you feel happier, less anxious and stressed out after a workout. Your body recognizes a workout as a hard and stressful moment. When the heart rate increases, your body thinks you are fighting some kind of enemy, so the brain protects itself by releasing the protein called Brain Derived Neurotropic Factor (commonly shortened to BDNF). This protein protects and repairs memory neurons. It is the main reason, together with another stress battling chemical known as endorphin, why you feel so happy and clear-minded after a brisk walk or a workout.
Now when you know the overall importance of exercise, here are few variations of squats you can do at home, three feet from your couch.
What squats are best?
There's no easy or proper answer to this question. There are many different forms of squats: regular, one-legged squat, Bulgarian squat, weighted, non-weighted. Diversity is the key.
If you are more advanced athlete, add some weights. Adding weights to your squats is challenging and has the potential for advancement. It makes you more mobile in many aspects of your life. Here are some of the most common and beneficial squat variations.
Regular Squat - Stand with legs shoulder-width apart and start driving the hips backwards, like you are trying to sit on an invisible chair. Allow your knees to bend and go low as you can, until you reach the desired depth. The most important thing is to keep your shins vertical and the knees behind your toes. Your weight is supposed to be on your heels. Inhale as you go down, exhale on the way up. Depth varies from person to person, depending on fitness level, mobility, anatomy, and many other factors.
Jump Squat - To intensify workout a little bit, turn your regular squat to a jump squat. Drive the hips backwards and explode into a jump, and again land softly. The landing position has to be the same as the starting one, in a deep squat.
Lunges - Step backwards with one leg and keep the front knee in 90 degrees angle. Shin of the front leg should be vertical and knee behind the toes. Do not hinge forward. Go back to the original standing position, and switch the legs.
Plié Squat - Feet should be wide apart, much wider than shoulders, and toes in 45 degree angle. All body weight again should be on the heels. Go down, exhale and stand up. When you get down, your thighs should be parallel to the ground.
Sumo Squat - This is also a wide squat; the position is the same as in plié squats, just with added weights. Keep the desired weight with both hands in front of the body and bend the arms a little. Do not touch the ground with the weight. You must lift the toes up and transfer your weight to the heels. Do not roll the shoulders. Inhale down, exhale up.
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Exercising is a great way to improve your mood, better than any antidepressant pill. Next time you feel anxious, stressed out or angry – just get off your couch, go for a walk, or warm up in your own living room and start squatting. Do at least ten repetitions of each of these squats and your body and your brain will thank you soon enough.
Sources & Links
- Infographic by SteadyHealth.com