When we hit our 50s and older, staying fit and healthy becomes even more important. Our health is something we often forget about until it is in danger, but it is never too late to make it a priority.
When we were in our 20s and 30s, it seemed easier to get better from illness or bad habits. With faster metabolisms and more collagen in our bodies, they were stronger. But our bodies change as we age. What worked for us before might not be as effective now.
Now is the time to accept change and look for new ways to stay healthy and active as we age in a healthy way. This means we should be willing to try new foods and workouts that fit our bodies and lifestyles.
We can make sure we keep feeling our best as we go through this stage of life by making small changes and staying active.
Keep in mind that it is never too late to take care of your health and well-being.
Why Are Squats So Important to Women Over 50?
One simple and cost-free way to improve your health is by adding regular exercise to your routine. Whether you’re new to exercise or looking to mix things up, this is for you!
One exercise I highly recommend is the squat. As we age, our joints can experience wear and tear, leading to decreased mobility if left unaddressed.
Squats are a favorite among health and fitness experts for good reason. They’re functional exercise, meaning they help you perform everyday tasks more easily, from lifting objects to tying your shoes. While you might associate squats with gym enthusiasts, they’re beneficial for everyone!
Adding squats to your routine can strengthen your muscles and improve your overall mobility, making daily activities much more manageable. Plus, you don’t need any special equipment to get started. So, why not give squats a try and reap the benefits of this simple yet effective exercise?
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 buttocks. 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
It is mostly our legs and core that help us stay upright and stable when we squat. Squatting strengthens our core and makes our joints more mobile, which makes us more balanced. We need strong legs to be able to move around as we age.
READ ALSO: Boost Your Hip Mobility with This 5-Minute Workout for Women Over 50!
Squats mitigate injury
A lot of injuries sustained as we get older are due to weaker joints and muscles and the ligaments that hold them 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 Do A 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 the 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 of 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 shoulder-width apart 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.
Closing Thoughts
Squats have definitely helped me improve my mobility and strength in my 50’s. Adding squats to your workout routine will help improve your overall flexibility, strength and will.
Remember that using the right form is very important to avoid getting hurt and get the most out of your workout. Until you get good at the move, it is best to start with lighter weights or just your body weight.
If you are not sure about your form, you might want to work with a certified personal trainer to make sure you are doing squats right.
I really hope you find this information helpful and I would love to hear how you go with it.
♡ Love ♡,
Schellea
5 Responses
very good
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
Love your instant lift plats ????
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
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.