Building lower-body strength is key for overall health and longevity<\/a>. Not only do strong legs help us move well and reduce our risk of falls, but a growing body of evidence also suggests there’s an association between lower-body strength and cognitive function.<\/p>\n For example, one widely cited study<\/a> found that older adults with greater leg strength had 34% lower odds of low cognitive function than those with weaker legs. Meanwhile, a 10-year study<\/a> of more than 300 twin sisters reported ‘a striking protective relationship’ between leg power and cognition. The twin with greater leg power at the beginning of the study maintained their cognitive function better and showed fewer age-related brain changes over the following decade.<\/p>\n While the exact mechanisms behind this relationship aren’t yet fully understood, researchers believe it may be linked to improved blood flow to the brain, the effects of resistance training<\/a> on the nervous system, and the fact that stronger legs help preserve walking speed and mobility \u2013 both of which have been associated with a lower risk of dementia.<\/p>\n One person taking her leg strength seriously is fitness creator Suzi Jalowsky<\/a>, who recently shared the five-move workout she relies on to build a strong lower body at 60 \u2013 and it requires just one dumbbell.<\/p>\n How to do it:<\/strong> ‘Aim for 12 to 15 reps of each move [on each side for single-leg exercises], completing three rounds, and focus on slow, controlled movements,’ Suzi writes on Instagram<\/a>. ‘You don’t need a ton of different exercises, you just need to challenge your muscles consistently.’<\/p>\n Suzi uses a 13kg dumbbell, but if you’re new to strength training, start with bodyweight before progressing to weights.<\/p>\n Not sure what weight to choose? Check out our handy guide here:<\/p>\nSuzi’s 5-move lower-body workout<\/strong><\/h2>\n<\/section>\n
\n
How to do the exercises<\/strong><\/h2>\n<\/section>\n
1. Single-leg Romanian deadlift x 12-15 each side<\/strong><\/h2>\n
![\"Image](\"https:\/\/media.hearstapps.com\/loop\/rdl-6abbcb2d2872a.mp4\/poster.jpg\")
<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n
2. Split squat x 12-15 each side<\/strong><\/h2>\n
![\"Image](\"https:\/\/media.hearstapps.com\/loop\/split-squat-6abbd17848406.mp4\/poster.jpg\")
<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n
3. Wide-stance squat with step x 12-15<\/strong><\/h2>\n
![\"Image](\"https:\/\/media.hearstapps.com\/loop\/squat-tap-out-6abbcb6117c8f.mp4\/poster.jpg\")
<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n
4. Goblet squat x 12-15<\/strong><\/h2>\n
![\"Image](\"https:\/\/media.hearstapps.com\/loop\/goblet-squat-6abbcb6f9b205.mp4\/poster.jpg\")
<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n
5. Sumo deadlift x 12-15<\/strong><\/h2>\n
![\"Image](\"https:\/\/media.hearstapps.com\/loop\/sumo-deadlift-6abbcb7c92875.mp4\/poster.jpg\")
<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n
\n
![\"liz](\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/7a3723c4-ee6e-4a63-b787-46dce2fb0781.jpg?resize=980:*\" "\\"liz")
<\/a><\/div>\n<\/div>\n<\/div>\n