HOW TO SQUAT – Exercise For Women Over 50

WHY WE NEED TO EXERCISE OVER 50

Keeping fit and healthy is so important at all stages of life, we don’t realise how important our health is until we lose it. The old adage, “you don’t know what you’ve got until it’s gone” is especially true here as our health is too often taken for granted.

In our 20’s and 30’s it was much easier to bounce back from an illness or a stretch of bad eating habits, because our bodies were better equipped with faster metabolisms, higher collagen counts and less inflammation. I am speaking in very general terms here of course, but for the most part, they ways we used to do things I.e. the food we eat and the exercise we do, may no longer suit us and our lifestyles. So, we must adapt and try new things and new methods for ageing gracefully.

WHY ARE SQUATS SO IMPORTANT TO WOMEN OVER 50?

One very easy thing to implement into your lifestyle that doesn’t cost you anything is regular exercise. If you don’t exercise regularly or If you already exercise but are looking to shake things up, then this article is for you!

One of my absolute favourite exercises is the squat. As we move through life, our mobility can become impeded by natural wear and tear of the joints, especially if we are not doing anything to help strengthen them.

The squat is a favourite among health and fitness professionals for its myriad of benefits. A squat is a functional exercise, which means it will help your body perform real life activities, making day to day tasks like moving and lifting items to bending over and tying your shoelace much easier to do. You may associate a squat to bodybuilders in the gym, but in reality, they are for everyone!

Some of the top benefits of a squat are:

SQUATS HELP IMPROVE STRENGTH

As we squat, we are putting our entire body in an anabolic state (muscle building) by activating our quads, hamstrings, thighs, core, lower back and butt. Not many exercises can activate your whole body in this way and develop strength and muscle building in all parts of the body.

SQUATS INCREASE MOBILITY

As we squat, we are relying heavily on our legs and core to help keep us upright and stable. In developing our core through squatting, our mobility is improved, allowing us to become more balanced. Strong legs are pivotal to mobility as we age as well.

SQUATS MITIGATE INJURY

A lot of injuries sustained as we get older are due to weaker joints and muscles and the ligaments that hold it all together. If these are weaker, it’s much easier for us to hurt ourselves by doing the simplest of things. Squatting regularly will actually help to strengthen these body parts for less potential injury.

HOW TO SQUAT

The technique of a squat is of paramount importance, as squatting wrong can lead to more injury.

To perform a squat, stand with both feet slightly wider than shoulder width, with feet parallel and slightly pointed out. Make sure your knees are not locked out.

Put your hands on your hips or outstretched at a 90-degree angle to your body, with your chest up.

Bend gently at the knee, shifting your weight to your heel.

Sit back slightly, making sure to not let your knees go over your toes. Hold this position for 3 seconds.

Return to starting position.

To get a full workout, repeat this movement 15-20 times.

If you are finding this too easy, squats can be performed with weights for extra intensity.

One variation to the standard squat that I can’t recommend more is the Asian squat (or frog squat). Not only does the Asian squat improve flexibility and muscle strength in your legs, but it also promotes a healthy digestive system and improves bowel function. And just like a regular squat, the Asian squat is also great for strengthening your core and can even assist in improving back problems.

To perform the Asian squat, stand with your feet at shoulder width and lower your butt to the floor, keeping your feet firmly planted on the ground. Your centre of gravity should be over your feet and belly button, focusing on keeping your core firm.

IN CONCLUSION…

Squats have definitely helped me improve my mobility and strength in my 50’s. Adding squats into your workout routine will help improve your overall flexibility and strength and will.

I really hope you find this information helpful and I would love to hear how you go with these.

 

 

 

Disclaimer: This content is not sponsored and all opinions are 100% my own. If I LOVE a product first, and there is an affiliate link available, I will use it. However, I will NOT look for a product that pays a commission first, and then do a review…EVER!

Some links are affiliate links. If you click a link and buy something, I may receive a small commission for the sale. It doesn’t cost you anything extra and you are free to use the link or not. Its totally up to you. If you do use my links…Thank you so much xxx

If you find fabulous50s content useful and would like to support my work, you could always BuyMeATea 🫖 (completely optional, only if you want to!). Your support will help me create more quality videos and content created just for you… Fabulous women over 50! With love and appreciation, thank you. 🙏🏻😘

 

About Author

Schellea Fowler

Schellea Fowler

Schellea Fowler, founder of Fabulous50s, has amassed over three decades of excellence in small business leadership and expertise. Beyond her personal achievements, Schellea’s legacy is enriched by her role as a mentor, guiding emerging entrepreneurs with best practices from her experience. Post-2016, (after retiring at 50) her commitment to growth led her to further qualifications, all while maintaining her vision to empower and inspire women to feel excited about the stage of life they are in, and to and embrace and celebrate the aging process.

Recently, Schellea decided to expand her knowledge base. She’s currently immersed in the Clean Health Master Personal Trainer program.

Her additional qualifications include: Fashion Styling from the Australian Style Institute, Advanced Personal Colour Analysis from AOPI,  and Meditation Teacher Training from Yoga Coach.

Above all, Schellea’s mission is simple yet profound: to support women in embracing the aging process with confidence and grace.

5 Responses

  1. Ghanés fot all your effect and sup por to somanta over 50, this is a great Chanel to sdd to your daily routine and keeping you motivated , i can not check whatsap i am writing, the lettering aré ver light, and sorry for the mistakes, Bután thank you so much for all the information, i already follow you On YouTube

  2. Is there a way of practicing an Asian Squat, I can’t do one at all..I can not balance for whatever reason..it’s driving me crazy.
    I guess all I can do is practice, practice and more practice until I can.
    Love Fabulous 50’s … thank you. Chris x

  3. I can squat but impossible to do an Asian squat. At 5’10” I have to lift up on my toes if I maintain my feet at shoulder width. To stay flat footed, I have to move my legs way out beyond should length but then lose balance. Is it possible for us with long legs? Is so, I’d love to see it demonstrated.

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About Author

Schellea Fowler

Schellea Fowler

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of small business leadership and expertise to her legacy. Not only has she excelled personally, but she has also become a mentor, generously sharing her wealth of experience with emerging entrepreneurs.

After retiring at 50 in 2016, Schellea’s commitment to continuous growth led her to pursue additional qualifications. A qualified fitness instructor, she is presently continuing her master trainer program, specializing in exercise for older adults. Through Fabulous50s, Schellea remains devoted to her vision of empowering and inspiring women to embrace and celebrate their current stage of life.

Her additional qualifications include: Fashion Styling from the Australian Style Institute, Advanced Personal Colour Analysis from AOPI,  and Meditation Teacher Training from Yoga Coach.

Above all, Schellea’s mission is simple yet profound: to support women in embracing the aging process with confidence and grace.

Learn how to burn fat and build muscle fast with guided instruction.

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Disclaimer: This content is not sponsored and all opinions are 100% my own. If I LOVE a product first, and there is an affiliate link available, I will use it. However, I will NOT look for a product that pays a commission first, and then do a review…EVER!

Some links are affiliate links. If you click a link and buy something, I may receive a small commission for the sale. It doesn’t cost you anything extra and you are free to use the link or not. It’s totally up to you. If you do use my links…

If attached, information provided in the videos is of a general nature only and for entertainment/educational purposes. We strongly recommend that you consult with your physician before beginning any exercise program. Performing any of these exercises is done so at your own risk.

Thank you so much xxx

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