Thanks to this universal and easy exercise, you will strengthen not only your muscles, but also your brain, according to scientists. What is the magic of squats and how to squat correctly?
Movement and cognitive abilities - a positive association between the two has been shown in the past in relation to dementia. According to experts, regular physical activity can prevent aggressive forms of dementia. In addition, brisk walks of at least half an hour have also been shown to promote blood flow to the brain, improving performance and boosting memory. However, the literature is very sparse on exactly what exercises people should do to boost their cognitive health as much as possible. Thus, although it is true that blood circulation (and its improvement) is a key factor in the link between physical exercise and "brain strengthening", not everyone can actually actively and intensively exercise and engage in so-called aerobic exercise (which is the method that improves blood circulation the most). Still, there's no need to throw in the towel. In fact, Damian Bailey, professor of physiology and biochemistry at the University of South Wales, believes that being a fitness star is not necessary.
"You don't have to pound the gym and be extremely hard on yourself to strengthen even selected parts of your brain. You can actually do a few good little exercises that don't actually feel like you're actually working out at all, and that can actually stimulate the brain in a really remarkable way," Bailey explained. And the best part? It actually doesn't matter too much how much you exercise or what kind of shape you're in. That's because even those who aren't completely fit and just supplement their routine with some choice movement benefit. It may be paradoxical, but it's the regular pecivals who ultimately benefit the most from a little exercise - their brains are not very used to dampening changes in blood flow.
Squatting as a miraculous path to physical and cognitive fitness?
Because brain-strengthening exercise is beneficial for everyone, it's also easy for everyone to do. The results of Bailey's research show that even very ordinary squats can contribute to improving our cognitive abilities. These, in his opinion, are so-called intelligent exercise and an absolutely ideal challenge for the brain, as they alternately increase and decrease blood flow. "This 'switching' from high flow to low flow stimulates the inner lining of the arteries that supply blood to the brain," the scientistexplained, adding that squats can increase blood flow to the hippocampus, the area of the brain primarily responsible for learning and memory. Yet with age, blood flow to this brain region decreases, leading to the usual cognitive decline.
But in addition, the biological process also contributes to the release of chemicals that are associated with sustaining attention and critical thinking. Squats thus seem to be a truly complete "elixir of youth". And one doesn't even have to "squat" to be completely exhausted. On the contrary. "We have found that three to five minutes of squats three times a week is the most effective option because of how the brain adapts and responds to this exercise," Bailey also explained (incidentally, this squatting is said to have a better effect than, say, a 30-minute run).
The fact is that those who squat regularly also boast greater muscle and core strength, better mobility and lower abdominal fat levels. All of these then are undeniable benefits in the fight against aging.
How to squat correctly?
Anyone can do a squat, one would like to say. But as with any physical activity, the execution and technique of squats definitely matter. You should start the squat in a squatting position with your feet about hip and shoulder width apart and your toes pointing slightly outwards (about 5-15 degrees). Your shoulders should be in line with your spine, arms extended and chest out. It is also quite crucial that your heels do not "come off" the ground during the squat. Then, to maintain balance, the arms can also be clasped at chest level (with elbows bent). During the movement itself, you can imagine that you are sitting on an invisible chair (and then getting up from it again). You should drop down to a position where your butt is approximately level with your knees, and try to keep your back straight at all times, with only a slight forward bend (for balance).
Although squats are the most suitable mini-interval workout for the brain, especially for the older population, even just a brisk walk can stimulate the brain. And if a person is young and healthy, more traditional physical activities such as cycling, running or swimming are said to be more beneficial - precisely because of the cognitive boost. Whichever form of exercise you end up choosing, you can be sure that it will do a lot not only for your physical fitness but also for your mental fitness.
