Engaging in this specific exercise may help mitigate the bodily changes associated with aging, according to a physical therapist's recommendation.
Age-Related Body Changes: Boost Muscle Mass and Improve Balance with Squats
As people age, common health issues like back pain, stiff joints, and loss of balance can impact day-to-day life. According to Laura Wilson, a physical therapist and the founder of The Swiss Touch, this decline is often the result of a loss of muscle mass, known as sarcopenia, which begins in our 30s. This muscle loss affects not only strength and balance but also metabolism and bone health. However, strength training, specifically squats, can help combat this natural decline.
Squats are an effective, multi-joint exercise that engages several large muscle groups, preserving muscle strength for longevity. To execute a squat correctly, Wilson recommends standing with feet shoulder-width apart, toes pointed outward slightly, and lowering the hips as far as possible, keeping weight in the heels and knees aligned with toes. Pause when the thighs reach parallel with the ground, then push through the feet to return to standing. Repeat 8-12 times for three rounds.
A functional exercise, squats mimic everyday movements like sitting down and standing up. By strengthening these natural movement patterns, we build strength, stability, and mobility that support daily life. The exercise works muscles in the core, hips, back, and shoulders, which contribute to maintaining an upright posture, evenly distributing joint load, supporting optimal breathing and circulation, and reducing the risk of musculoskeletal pain. To make squats challenging, increase the weight used or progress to single-leg squats for added balance practice.
Single-leg squats emphasize balance, coordination, and proprioception (awareness of the body's position in space), which are particularly valuable for preventing falls and improving overall balance and posture. To perform a single-leg squat, stand on one leg and slowly bend the standing leg, lowering the hips as if sitting into a chair. Push through the heel to return to standing. Try 6 repetitions on each leg, gradually increasing the depth and hold time. If the exercise proves challenging, use a chair as a support.
By incorporating both squats and single-leg squats into a strength training routine, individuals can enhance muscle mass, improve balance and coordination, and support overall longevity. To maximize benefits, warm up before starting an exercise routine, cool down afterward, and consider combining with other balance-enhancing exercises like tai chi or single-leg stands. If new to strength training or concerned about specific issues, consult a fitness professional or physical therapist for personalized guidance.
- Strength training, particularly squats, can help combat the natural decline experienced as people age, due to muscle loss known as sarcopenia starting in our 30s.
- Squats, being a multi-joint exercise, work muscles in the core, hips, back, and shoulders, which contribute to maintaining an upright posture and reducing the risk of musculoskeletal pain.
- Single-leg squats, which emphasize balance, coordination, and proprioception, can be beneficial in preventing falls and improving overall balance and posture.
- Incorporating both squats and single-leg squats into a fitness routine, along with warm-ups, cool-downs, and other balance-enhancing exercises like tai chi or single-leg stands, can support overall longevity and muscle mass enhancement.
