Specialists have highlighted an exercise that could help older adults live longer. As the body ages, physical strength and condition deteriorate in a natural process that begins around age 35.
Fortunately, engaging in regular physical activity can slow this process down and potentially lead to a longer lifespan. The formerly named American Association of Retired Persons (AARP) recommends focusing on squats.
Personal trainer Eric Daw said: “The squat is the most important exercise for seniors. When you have to go to the washroom, that’s a squat. When you get in the car, that’s a squat. Every time you sit down or stand up, that’s a squat. If you don’t do them well, it affects the way you live.”
Squatting engages multiple leg muscles (the calves, quadriceps, hamstrings and glutes) as well as the lower back and core muscles essential for daily life. Fitness author Denise Austin notes that incorporating squats into your routine can also protect joints, boost balance and prevent falls.
She said: “Squats are one of the best overall exercises.” She says this is because “they strengthen the major muscles of the lower body we need to keep strong and also protect two joints we need help with on a regular basis – our knees and our hips.”
According to the findings of one study, the quadriceps – which are targeted when performing squats – proved vital for life expectancy in older adults, reports Surrey Live. The AARP has reported that studies have demonstrated a vital link between muscle power and long life, with one study showing that older adults with stronger quadriceps had improved survival rates.
Researchers discovered that stronger quadriceps in people between 70 and 79 years of age predicted a lower risk of death over a six-year period. Additional research that was published in the PLOS Journal in 2019 revealed that maintaining strong quadriceps was also associated with better independence in daily living among care home residents.
The study authors concluded: “Quadriceps strength had a positive independent relationship with performance in activities of daily living in the nursing home residents studied. Although a large prospective study is needed to verify the results, maintaining quadriceps strength above 11 kg may be helpful in retaining independence in this cohort.”
The importance of lower body strength was further established through a study published in the European Journal of Preventive Cardiology. According to this study, maintaining sufficient strength for everyday movements like getting up and sitting down without any support predicted improved longevity.
The results showed a link between reduced lower body power and higher death risks among those studied. To execute a basic squat, adhere to these instructions:
- Stand with feet shoulder-width apart or a little wider and keep toes slightly pointed outwards
- Push hips back as if you are about to sit in a chair
- Then, bend knees and lower body while keeping chest up
- Keep weight evenly distributed on both feet, with weight mostly on your heels, not toes
- To avoid hurting knees, make sure knees do not extend beyond toes
- Lower until thighs are at least parallel to ground or as low as you can comfortably go
- Push through heels to return to the starting position
- Straighten legs while keeping back flat and chest up
If stability is an issue, consider holding onto something for support. For simplicity, inhale as you lower and exhale as you rise. Avoid hunching or letting your knees buckle when tiredness kicks in towards the end of each set.
For the best outcome, carry out this exercise two or three times a week.