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Fitness star Joe Wicks: 'Looking after your brain is just as important as working your muscles'

The nations favourite fitness coach Joe Wicks, who kept millions moving during the Covid pandemic, tells Iain Fossey why he believes keeping his brain active is as important to him as building up muscle

[Exercise and diet play a key role in keeping our brains healthy, says Joe]

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Exercise and diet play a key role in keeping our brains healthy, says Joe(Image: Hoda Davaine/Dave Benett/Getty Images)

Research tells us that just as lifestyle measures help protect against heart disease, type 2 diabetes and some cancers, we can also take steps to keep our brains healthy and reduce our risk of developing diseases like Alzheimers.

Dr Susan Kohlhaas, executive director of research at Alzheimers Research UK, says: If nothing changes, one in two of us will either develop dementia, care for a loved one with it, or both. But theres a way to shift the dial. Research has shown nearly half of all cases are linked to factors that are within our control either as individuals or as a society.

Its never too early or late to start. Research shows that taking steps to improve our health in our 30s, 40s and 50s can be especially important in helping to lower our dementia risk in later life because changes in the brain associated with diseases like Alzheimers, which cause memory loss and thinking problems, can start decades before any symptoms show.

One simple rule is, whats good for your heart is good for your brain, but some people dont realise that staying active and eating well will help keep our brains in shape too. Here Joe Wicks explains how he looks after his own grey matter, and offers tips on how to care for yours.

[Joe inspired millions with his lockdown workouts]

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Joe inspired millions with his lockdown workouts(Image: BBC Children in Need/Comic Relief via Getty Images)

Why is talking about brain health so important to you?

Everything starts and ends with the brain, says Joe. It controls what we do and feel, as well as managing every other organ in our body. But I think its one of the most overlooked in terms of caring for it. It would be great if we could reframe conversations about brain health as something that is equal parts physical as it is mental.

Exercise and diet play a key role in keeping our brains healthy. Do those things, and we can lead fitter, happier, healthier lives for longer and help to reduce the risk of dementia later on in life. Because our body is all interconnected, understanding how exercise benefits our brains, too, is important.

Whats the one thing you wish everyone knew about staying fit and brain health?

Fitness is for everyone. It doesnt matter if youre one or 101, most of us can take steps towards moving our body more, says Joe. Understanding that exercise benefits our brains is really important.

Exercise is proven to help cognitive function and boost our mental health and these are the main things that keep me motivated to move regularly. Working out always improves my mood, boosts my energy and its one of the best things I can do to nourish my body, brain and mind.

[Spending time with friends and family can help lift our mood]

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Spending time with friends and family can help lift our mood

What are your tips for keeping your brain active all year round?

Motivation comes and goes, so always be kind to yourself if you feel its low, explains Joe. My main piece of advice is to take that first step. Whether its a YouTube video, going for a walk, doing a bike ride, whatever it may be.

That simple action where youve told yourself youre going to do it, you commit to it and you finish. Youre going to have a massive sense of self-achievement, youre going to have more energy, its going to pick up your mood and thats going to be the catalyst to get motivated for the rest of the week.

Also, remember you can exercise at home, in your living room, using your own body weight. You dont have to go to a gym or out for a run if youre not feeling up for it.

Using your bodyweight in HIIT training (high-intensity interval training) is such a great way to get fit and help to keep your heart and brain healthy. We have lots of great HIIT workouts to get people moving on The Body Coach TV YouTube channel.

Staying connected to the people around you is also great for the brain. How do you achieve this?

Being able to spend time with friends and family is everything to me, says Joe. They lift me when Im feeling low and get me going when motivation isnt there. It works wonders for my mental health.

At home, that means making sure I set time aside for my wife and kids which is uninterrupted by the outside world, says Joe.

Im on social media a lot for my work and while its a great tool for communicating, nothing beats having time away from the screen.

I love going on a bike ride or walk with them, as well as getting in the kitchen and cooking together.

Are there any other things you do to care for your brain?

I love cooking and prioritising tasty, home-cooked meals, says Joe. A healthy, balanced diet is great for maintaining brain health, as much as it is for every other part of the body.

The different nutrients food gives are so important for a brain functioning properly, as is making sure youre hydrated by drinking plenty of water throughout the day.

You cant overestimate the importance of sleep, too. I always prioritise it by going to bed early whenever I can.

Being well rested affects everything from your energy levels to your moods, to how sharp your thinking is.

Once youve nailed your sleep, everything else just seems to fall into place.

• Visit the Alzheimers Research UK website (alzheimersresearchuk.org) to find out more about how you can help to reduce your dementia risk

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