A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love!

What Your Legs Say Today About Your Brain Tomorrow

I often tell people that when it comes to exercise, I don’t need convincing. I get to see firsthand, every day, how much it impacts our quality of life as we age. Just 20–30 minutes of exercise a day, a few days a week, can make such an enormous physical difference that it’s staggering.

But did you know that leg strength is also related to long-term cognitive health? That’s exactly what researchers explored in a fascinating study published in Gerontology.

The Study 

Researchers followed hundreds of middle-aged women over a 10-year period. They measured leg strength at the beginning—and then looked at cognitive function years later.

What They Found

Women with stronger legs at the start of the study had significantly better cognitive function 10 years later.

Even more interesting:
Among twins, the one with greater leg strength often had better brain function later on—despite sharing the same genetics and similar environments.

In other words: this wasn’t just “good genes.” Strength itself mattered.

Why Would Leg Strength Affect the Brain?

There are a few key reasons:

1. Blood Flow to the Brain
Stronger muscles = better circulation
Better circulation = more oxygen and nutrients to the brain

2. Brain-Stimulating Chemicals
Exercise increases things like BDNF (brain-derived neurotrophic factor), which helps the brain grow and adapt.

3. Movement Complexity
Using your legs—walking, balancing, stepping—activates coordination, timing, and spatial awareness.

That’s brain work, not just muscle work.

Why This Matters (Especially Earlier Than You Think)

Most people think about brain health after problems begin. But this study shows something important:

• Cognitive decline doesn’t start at 80
• It’s influenced by habits in your 40s, 50s, 60s, and 70s

And one of the simplest predictors? Lower body strength.

What This Looks Like in Real Life

Building leg strength doesn't need to be complicated.  It can include activities such as:

• Standing up and sitting down without using your hands
• Walking regularly (especially with purpose and pace)
• Stepping, climbing stairs, or working on balance
• Strength training for the legs

Small, consistent effort = long-term brain protection

Takeaway

If you needed one more reason to get that workout in today, remember—it affects more than just your legs. It’s also helping you think!

Have a Wonderful Weekend!

Kristen Nielsen

Date Bites

I saw this recipe from fitness expert, Dr. Stacy Sims.  These make a healthier treat when you have a craving for something sweet. Stacy Sims' Recipe

INGREDIENTS

• 10 medjool dates  
• ⅓ cup natural peanut butter (or any nut or seed butter) 
• 1 tbsp. protein powder  
• 1 tsp. vanilla paste
• ½ cup chocolate chips (preferably dark chocolate) 
• 1 tsp. coconut oil OR 2 tbsp. cacoa butter
• 3 tbsp. chopped peanuts (or any nuts or seeds)

INSTRUCTIONS  

Servings: 10 

Prep Time: 25 minutes 

Line a baking sheet or plate with parchment paper. Gently open up each date to remove the pit, but don’t rip it in half; you want it to still hold together somewhat. Mix together the peanut butter, protein powder, and vanilla paste. Stuff about half a tablespoon of the peanut butter mixture into each date and lay them flat on the lined baking sheet. 

Combine the chocolate chips and coconut oil (or cacao butter) in a small microwave-safe bowl. Heat in the microwave in 30-second increments, stirring in between to prevent  burning, until fully melted. 

Drop a stuffed date into the melted chocolate and use a fork to roll it around, making sure it’s well coated in chocolate. Place the chocolate-covered date back on the parchment paper and sprinkle with some chopped peanuts. Repeat with all the remaining dates. 

Place the baking sheet or plate in the freezer until the chocolate has set, about 15-30 minutes (if you can wait that long!). Serve straight from the freezer or allow to thaw for a few minutes. 

Email: [email protected]

Phone: 719-286-9450

Website: www.TogetherWon.com

Caregiver Program:  www.Strong.TogetherWon.com