The Benefits of Squats: Exercise #1 to Do at Home for a Longer Life

As people age, it’s important to perform squats regularly, as this simple yet effective exercise can significantly help extend life expectancy.

As people age, it’s important to perform squats regularly, as this simple yet effective exercise can significantly help extend life expectancy. Starting from the age of 35, many people experience a gradual decrease in muscle mass and strength, but physical exercises, including squats, can slow this process down and strengthen the body.

Why Squats Are Important for Older Adults

Trainer Eric Dow mentioned that squats are one of the most important exercises for older adults. Everyday activities, such as sitting down and standing up, are actually akin to squats. This affects the overall way of life, so it’s essential to strengthen the muscles involved in these movements. Squats help strengthen all the leg muscle groups, including the calves, hamstrings, glutes, as well as the lower back muscles.

Joint Protection and Improved Balance

Fitness coach Denise Austin added that regular squats help protect the joints, improve balance, and reduce the risk of falls. This is particularly important for older people, as strong leg muscles can prevent many injuries caused by a loss of balance.

The Importance of Quadriceps for Longevity

Studies have shown that people aged 70 to 79 with stronger quadriceps (muscles along the front of the thigh) are more likely to live longer. This underscores the importance of physical exercises like squats for overall health.

How to Properly Perform Squats

Stand with your feet shoulder-width apart or slightly wider.

Push your hips back as if you were about to sit in a chair.

Bend your knees and lower your body while keeping your torso straight.

Lower yourself until your thighs are parallel to the floor or slightly lower.

Return to the starting position.

Important Tips

Don’t hunch your back and avoid letting your knees buckle inward when your body starts to tire at the end of each set. For the best results, do squats two to three times a week.

How Many Squats Should You Do?

Start with 1-2 sets of 5-8 repetitions. As you gain strength and confidence, gradually increase to 2-3 sets of 8-12 repetitions. Listen to your body and adjust your workout according to your capabilities.

Quality Over Quantity

Focus on the quality of each repetition, not the number. If you feel strain or discomfort, reduce the number of repetitions or take a break.