When Bengaluru-based neurosurgeon Dr Arun L Naik declared in a recent Instagram video that “dementia can start in your legs,” his words instantly sparked curiosity across social media. The chief neurosurgeon at Sagar Hospital and an alumnus of AIIMS New Delhi, wasn’t making an exaggeration, he was summing up decades of neurological and ageing research in one line.
According to TOI, Dr Naik explained that the health of your legs and your brain are more closely linked than most people realise. Physical inactivity weakens leg muscles, leading to sarcopenia, the age-related loss of muscle mass, which can, in turn, accelerate cognitive decline. “Weak legs can speed up cognitive decline,” he said. “Active muscles release chemicals that boost brain health.”
Among these powerful chemicals are brain-derived neurotrophic factors (BDNF), proteins that support the growth and survival of neurons, particularly in the hippocampus, the region responsible for memory. The takeaway, Naik says, is simple but life-changing: keep walking, keep your legs strong, and your brain will thank you later.
What Exactly Is Dementia?
Dementia isn’t one single disease but a general term for a group of conditions that affect memory, thinking, and the ability to perform everyday activities. The most common form is Alzheimer’s disease, followed by vascular dementia, caused by reduced blood flow to the brain.
It is a progressive condition, meaning symptoms worsen over time, from minor forgetfulness and confusion to serious cognitive decline. According to the World Health Organisation, nearly 57 million people lived with dementia in 2021, and about 10 million new cases are diagnosed every year.
While there is no cure yet, early diagnosis and lifestyle changes, especially exercise, can slow its progression. Traditionally, doctors recommended brain-stimulating activities like reading, puzzles, or social engagement. But recent science now highlights something simpler and more accessible: movement.
The Brain–Leg Connection: Why Walking Boosts Memory
Walking might seem like a routine activity, but neurologically, it’s one of the most complex movements our bodies perform. Every step involves coordination between the frontal lobe (which plans movement), the cerebellum (which maintains balance), and the spinal cord, supported by sensory feedback from our muscles.
According to a 2020 review in the Journal of Aging Research, older adults who engage in regular physical activity are significantly less likely to develop dementia. The analysis, which covered over 1.6 lakh participants, found that regular exercise reduces dementia risk by 28% and Alzheimer’s by 45%.
Each step you take helps release BDNF, IGF-1 (Insulin-like Growth Factor 1), and VEGF (Vascular Endothelial Growth Factor), compounds that help neurons grow and repair themselves. Inactivity, on the other hand, leads to a decrease in these protective proteins, allowing brain cells to deteriorate faster.
Dr Naik’s key takeaway, as quoted by TOI, is simple: “If your legs slow down, your brain may follow.”
How Ageing, Muscle Loss, and Brain Shrinkage Are Linked
After the age of 40, adults begin losing 1–2% of muscle mass per year, a decline that worsens with sedentary lifestyles. This process not only weakens the body but also affects metabolism, circulation, and even brain volume.
Research shows that the prefrontal cortex (responsible for decision-making) and the hippocampus (responsible for memory) both shrink with age, even in healthy adults. Those with Alzheimer’s experience a much steeper decline.
Physical activity can help reverse some of these changes. Studies reveal that aerobic and resistance training preserve brain volume and improve performance on cognitive tasks. In fact, adults who exercised for a year showed better connectivity between brain regions responsible for attention and memory.
Simply put, strong legs mean stronger neural connections.
Exercise, Inflammation, and the Ageing Brain
Inflammation is one of the hidden culprits behind cognitive decline. With age, the immune system becomes more inflammatory, releasing excessive cytokines that damage neurons and blood vessels. Elevated levels of C-reactive protein and interleukin-6 (IL-6) have been directly linked to poor brain health.
Exercise helps combat this. A study cited by TOI found that adults over 60 who followed a 16-week mix of aerobic, strength, and balance training had lower inflammation, higher BDNF levels, and measurable improvements in focus and memory.
Good brain health also depends on healthy blood flow. Conditions like high blood pressure, diabetes, and high cholesterol restrict circulation to the brain, accelerating dementia risk. Exercise boosts nitric oxide production, keeping blood vessels flexible and improving cerebral blood flow.
Moreover, regular physical activity balances the HPA axis, the body’s main stress system. Chronic stress raises cortisol, a hormone that can damage the hippocampus. Mind–body exercises like yoga and tai chi lower cortisol and promote relaxation, effectively acting as a “reset” for the brain.
It’s Never Too Late to Start Moving
According to Dr Naik, age is no excuse for inactivity. “Studies have shown that it’s never too late to start,” he told TOI. “Starting even in your 60s can lower dementia risk by a mile.”
The Journal of Aging Research supports this. Even moderate increases in physical activity, around 52 hours spread across a few months, can produce noticeable cognitive benefits in previously inactive adults.
The message is clear: it’s never too late to walk your way to better brain health. Whether it’s climbing stairs, joining a dance class, or taking daily walks, movement keeps both your legs and mind agile.
As Dr Naik aptly concluded, “Don’t wait till sarcopenia hits your brain. Start in your 40s. Strong legs, sharp brain.”
Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
According to TOI, Dr Naik explained that the health of your legs and your brain are more closely linked than most people realise. Physical inactivity weakens leg muscles, leading to sarcopenia, the age-related loss of muscle mass, which can, in turn, accelerate cognitive decline. “Weak legs can speed up cognitive decline,” he said. “Active muscles release chemicals that boost brain health.”
Among these powerful chemicals are brain-derived neurotrophic factors (BDNF), proteins that support the growth and survival of neurons, particularly in the hippocampus, the region responsible for memory. The takeaway, Naik says, is simple but life-changing: keep walking, keep your legs strong, and your brain will thank you later.
What Exactly Is Dementia?
Dementia isn’t one single disease but a general term for a group of conditions that affect memory, thinking, and the ability to perform everyday activities. The most common form is Alzheimer’s disease, followed by vascular dementia, caused by reduced blood flow to the brain.
It is a progressive condition, meaning symptoms worsen over time, from minor forgetfulness and confusion to serious cognitive decline. According to the World Health Organisation, nearly 57 million people lived with dementia in 2021, and about 10 million new cases are diagnosed every year.
While there is no cure yet, early diagnosis and lifestyle changes, especially exercise, can slow its progression. Traditionally, doctors recommended brain-stimulating activities like reading, puzzles, or social engagement. But recent science now highlights something simpler and more accessible: movement.
The Brain–Leg Connection: Why Walking Boosts Memory
Walking might seem like a routine activity, but neurologically, it’s one of the most complex movements our bodies perform. Every step involves coordination between the frontal lobe (which plans movement), the cerebellum (which maintains balance), and the spinal cord, supported by sensory feedback from our muscles.
According to a 2020 review in the Journal of Aging Research, older adults who engage in regular physical activity are significantly less likely to develop dementia. The analysis, which covered over 1.6 lakh participants, found that regular exercise reduces dementia risk by 28% and Alzheimer’s by 45%.
Each step you take helps release BDNF, IGF-1 (Insulin-like Growth Factor 1), and VEGF (Vascular Endothelial Growth Factor), compounds that help neurons grow and repair themselves. Inactivity, on the other hand, leads to a decrease in these protective proteins, allowing brain cells to deteriorate faster.
Dr Naik’s key takeaway, as quoted by TOI, is simple: “If your legs slow down, your brain may follow.”
How Ageing, Muscle Loss, and Brain Shrinkage Are Linked
After the age of 40, adults begin losing 1–2% of muscle mass per year, a decline that worsens with sedentary lifestyles. This process not only weakens the body but also affects metabolism, circulation, and even brain volume.
Research shows that the prefrontal cortex (responsible for decision-making) and the hippocampus (responsible for memory) both shrink with age, even in healthy adults. Those with Alzheimer’s experience a much steeper decline.
Physical activity can help reverse some of these changes. Studies reveal that aerobic and resistance training preserve brain volume and improve performance on cognitive tasks. In fact, adults who exercised for a year showed better connectivity between brain regions responsible for attention and memory.
Simply put, strong legs mean stronger neural connections.
Exercise, Inflammation, and the Ageing Brain
Inflammation is one of the hidden culprits behind cognitive decline. With age, the immune system becomes more inflammatory, releasing excessive cytokines that damage neurons and blood vessels. Elevated levels of C-reactive protein and interleukin-6 (IL-6) have been directly linked to poor brain health.
Exercise helps combat this. A study cited by TOI found that adults over 60 who followed a 16-week mix of aerobic, strength, and balance training had lower inflammation, higher BDNF levels, and measurable improvements in focus and memory.
Good brain health also depends on healthy blood flow. Conditions like high blood pressure, diabetes, and high cholesterol restrict circulation to the brain, accelerating dementia risk. Exercise boosts nitric oxide production, keeping blood vessels flexible and improving cerebral blood flow.
Moreover, regular physical activity balances the HPA axis, the body’s main stress system. Chronic stress raises cortisol, a hormone that can damage the hippocampus. Mind–body exercises like yoga and tai chi lower cortisol and promote relaxation, effectively acting as a “reset” for the brain.
It’s Never Too Late to Start Moving
According to Dr Naik, age is no excuse for inactivity. “Studies have shown that it’s never too late to start,” he told TOI. “Starting even in your 60s can lower dementia risk by a mile.”
The Journal of Aging Research supports this. Even moderate increases in physical activity, around 52 hours spread across a few months, can produce noticeable cognitive benefits in previously inactive adults.
The message is clear: it’s never too late to walk your way to better brain health. Whether it’s climbing stairs, joining a dance class, or taking daily walks, movement keeps both your legs and mind agile.
As Dr Naik aptly concluded, “Don’t wait till sarcopenia hits your brain. Start in your 40s. Strong legs, sharp brain.”
Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
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