Last week we discussed the importance of exercise, especially as we age, and how we recommend squats as a core fitness activity.
For most people, squats are a great all-round exercise. Squats can work many major muscle groups including your core muscles and generally benefit a lot of people. You don’t have to be young, super fit or already have strength to do them. They can pretty much be done anywhere without any fancy equipment.
So what are the benefits of doing squats? Here are just a few:
• Squats can strengthen and tone your legs
• Squats can give you a total body workout
• Squats can strengthen your core
• Squats can improve your balance and co-ordination
• Squats can increase and maintain bone density
• Squats can increase flexibility
Now, when doing squats, it’s important you know how to do the perfect one without injuring yourself. Here’s our video on how to do the basic squat safely and effectively:
We would suggest you start with a dining chair behind you (like Rhian has in the video) and act as though you’re about to go and sit on it. We don’t expect you to get your bottom onto the chair, but to instead go as low as you feel comfortable.
Depending on your level of fitness, start at five repetitions if you’re just starting out, or start at 10 if you’re further along. When you feel the exercise becoming easier, then increase your repetitions by one per day until you find it more challenging again.
Do this every day for a month, and we guarantee you will notice a difference in your front thigh muscles (quadriceps), your buttock muscles and your core (stomach) muscles.
This exercise is great for all ages, not just the elderly. So even if you are younger and want a challenge, try building up to 30 squats per day for a month, and see and feel the results. Consistency is the key – so no skipping a day!
Once you have mastered the basic squat then you can add to your routine with more exercises. Give us a call on 01722 512 043 to speak to one of our expert osteopaths about what we’d recommend for you.