Why Legends Squat
Strength, Mobility, and Independence
As we age, staying active is more important than ever. While many functional movements benefit us, few equal the power and benefit of a squat. Squats can provide significant benefits, including strength, balance, flexibility, and long-term independence when done correctly.
Let’s explore the advantages of incorporating squats into your routine, address common concerns, and share tips on how to get started safely.
Why Squatting is Beneficial
1. Squats Build Muscle Mass
Muscle loss is one of the most common aging issues and often accelerates after age 50.
The squat is a full-body, compound movement that simultaneously uses your largest muscle groups (legs, core, and back). This means you can build strength, prevent muscle loss, and promote muscle gain from head to toe with just one movement.
The greater your strength, the more daily movements (such as sitting down and standing up) will feel second nature for decades to come.
2. Squats Improve Joint Health and Flexibility
Aging joints often become stiff and uncomfortable to move. When done with care, squats promote a wide range of motion and flexibility in the knees, hips, and ankles.
Squatting regularly can help keep these joints active, mobile, and strong — which can reduce arthritis discomfort and improve ease of movement in everyday tasks.
3. Squats Support your Bones
Weight-bearing exercises, like squats, help stimulate bone growth and increase bone density. This is especially important for those over 55 who may be more susceptible to osteoporosis. Building stronger bones will reduce the risk of fractures!
4. Squats Enhance Balance and Stability
Falls and resulting injuries are a significant concern, especially as we head into Minnesota winter when icy walkways are everywhere. By strengthening the leg and core muscles, Squats can improve balance and coordination and reduce the chances of severe slips and falls.
5. Squats Boost Metabolism and Cardiovascular Health
As muscle mass increases, so does your resting metabolic rate. The higher your resting metabolic rate, the more calories your body will burn at rest. Burning more calories at rest (between your exercise sessions) helps with weight management—a common concern as we age.
Also, performing squats elevates your heart rate briefly. Cycling higher and lower heart rates keeps your heart, arteries, and blood vessels strong, elastic, and in good working condition.
Common Concerns About Squatting
“Won’t it hurt my knees?”
This is one of the most common fears, but squatting correctly actually protects your knees by strengthening the muscles and ligaments around your knees. It’s essential to learn the correct form and avoid overloading. Working with a trainer can ensure you’re squatting safely.
“I don’t have the strength to squat.”
Everyone can start with a modified version, such as a chair squat, where you lower yourself to a chair and then stand back up. As you build strength and confidence, slowly lower the target.
Once you can get a deep squat without assistance, you’re ready to add some light weights. Tiny improvements over time make a huge difference and help build the strength and balance to progress to deeper squats.
“I’m afraid of losing balance.”
Start by holding onto a stable surface, like a sturdy counter, table, or sofa. Gradually, you’ll notice improved balance and confidence in your movements.
Getting Started
1. Start with Bodyweight Only
No need to add weights right away! Begin with your body weight to master proper form. Stand with feet shoulder-width apart, squeeze your stomach, and pull yourself down slowly, keeping your weight balanced in the middle of your foot (toes and heels on the ground).
2. Squat to a Chair
Perform chair squats by sitting down on a chair and then standing back up. This makes squats less intimidating and ensures you don’t go too low. If you tend to plop into chairs, see how slowly and lightly you can sit down.
3. Focus on Form, Not Depth – at least to start!
Aim to lower yourself as far as you feel comfortable and only as low as your flexibility allows. Keep your back straight, chest up, and knees in line with your toes.
4. Gradually Increase the Challenge
As you become more comfortable, try deeper squats to where your pockets get below your knees. Grab a dumbbell to hold. Try out different squat speeds - maybe see how slowly you can squat to a full depth.
In conclusion…
The squat is a powerful, low-impact movement that can have in incredible, positive effect on your quality of life as you age.
Don’t let fears about squatting stop you from experiencing its benefits - humans were made to squat!
With proper guidance and regular practice, squats can improve your strength, balance, and independence, helping you stay active and engaged in the activities you love.
*Are you ready to give squats a try? Schedule a Free GiffyFit Legends Intro Session today!