Michelle Crouch writes for AARP Magazine that the best exercise for older adults is the squat. Why? Because more than anything else, as you get older, you want to be able to get up from a chair and sit back down in a chair or a car or a toilet, with facility.
It’s not to say that you shouldn’t be working all your muscles up and down your body. You should be walking every day for at least 20 minutes, if you can. Planks and pushups are great for strengthening your core. Crunches are good for tightening your abs.
But, if you can only do one exercise, the squat is most critical. If you can’t squat, you will face a series of challenges throughout the day. Squats make your calves, your quads, your hamstrings and glutes stronger. They also strengthen your lower back and core. These muscles all help with activities of daily living, such as dressing, bathing, and toiletting.
Squats have other benefits. They can help protect your knees and hips. They can help with balance. They can keep you from falling.
The strong leg muscles squats help you develop also help you live longer. One study found that people with strong quadriceps had a smaller risk of dying over six years than people with weak quadriceps.
If you’ve never practiced a squat routine, here’s what to do: Hold on to the kitchen counter or another comparable surface. That will help ensure you are stable. Your feet should be about as wide apart as your shoulders or a little wider, if that’s more comfortable. Point your toes outward a bit.
From the standing position, while keeping your back straight and feet solidly on the ground, move your hips back in the same fashion as you would move your hips back to sit on a chair. Your weight should be on both feet, with more weight on your heels. Your knees should not be over your toes.
Repeat this exercise eight or ten times twice, at a relatively fast clip. Two seconds to go down and two seconds to go up. Do this routine three times a week. And, be sure not to hunch over.
As you get stronger, you can remove your hands from the counter and cross them on your chest or keep them by your side. You should be able to do 15 squats twice without tiring. You can then try holding some weights as you squat.
Here’s more from Just Care:
Leave a Reply