While a comprehensive workout engages all the major muscle groups, if you can only do one exercise, squats offer the most benefits. The simple action of lowering yourself to a seated position and then standing back up is incredibly powerful. “The squat is the most important exercise for seniors,” says Eric Daw, a personal trainer specializing in older adults and founder of Omni-Fitt in Toronto, Canada. “When you use the restroom, that’s a squat. Getting into a car? That’s a squat too. Each time you sit down or stand up, you’re doing a squat. Poor squat technique can negatively impact daily life.”
Squats are fantastic because they work all the muscle groups in your legs, including your calves, quadriceps, hamstrings, and glutes, along with muscles in your lower back and core. These muscles form the foundation for many everyday activities.
Squats also combat the “soft couch-cushion syndrome” – those tricky moments when rising from a deep, old sofa feels like an Olympic event. They help protect your joints, improve balance, and prevent falls, according to Denise Austin, a renowned fitness expert with over 40 years of experience. “Squats are among the best exercises,” she asserts. “They strengthen the major lower body muscles we need to keep strong and safeguard two crucial joints we rely on daily – our knees and hips.”
Research even suggests a connection between strong leg muscles and longer life. In one study, individuals aged 70 to 79 with stronger quadriceps (the muscles along the front of the thigh) had a lower risk of dying over six years compared to those with weaker quadriceps. So, squats not only improve your daily life but may also contribute to a longer, healthier one.
