“Squats: The Ultimate Exercise for Healthy Aging” If you’re short on time but want maximum benefits, fitness experts agree on one exercise: squats. This classic move, where you lower your bottom to seated level and stand back up, is hailed as the #1 exercise for older adults.
Why squats? They engage major muscle groups in both upper and lower body, providing a comprehensive workout. Every time you sit, stand, or get in and out of a car, you’re essentially doing a squat. Doing them well is crucial for maintaining an active lifestyle. Squats strengthen your legs, including calves, quadriceps, hamstrings, and glutes, as well as muscles in your lower back and core. This builds the foundation for daily activities, enhances joint health, improves balance, and helps prevent falls.
Here’s how to start
- Get in position: If you’re new to squats, hold on to a stable surface for balance. Set your feet shoulder-width apart, toes slightly outward.
- Lower into a squat: Keep your back straight, chest up, and heels planted. Push your hips back as if sitting in a chair. Focus on the upward motion for optimal strength building.
- Repeat: Aim for two sets of 8-10 squats, with a tempo of two seconds down and two seconds up. Inhale on the way down, exhale on the way up. Maintain proper form, especially as fatigue sets in.
For the best results, integrate squats into your routine 2-3 times a week. Embrace the simplicity and effectiveness of squats for a healthier, more active future. Your body will thank you!