Age-related muscle loss, or sarcopenia, can start as early as your 30s and is linked to reduced quality of life and even a higher risk of dementia. But consultant osteopath Fatema Contractor, Director at The Health Suite in Leicester, says it can be significantly improved with resistance exercise, particularly a simple movement many can do at home: the deep squat.
“Many of us sit at desks all day and slump on sofas at night, and wonder why our backs, hips, and knees ache,” says Contractor.
“Incorporating simple movements into daily routines keeps us mobile, flexible, and strong — and you don’t need to wait until you’ve lost muscle to start.”
What is a deep squat?
A deep squat is a full-range squat where your hips sink below your knees. To perform:
- Stand with feet slightly wider than hip-width, heels flat.
- Keep your chest tall as you lower into a seated position. Use a chair for support if needed.
- Start by holding a few seconds, gradually increasing as you gain flexibility.
- Repeat 3–5 times daily.
“If you have issues with your back, hips, knees, or ankles, check with a medical professional first. Never force the movement — pain is a warning sign,” Contractor advises.
Why deep squats help as we age:
- Engage and strengthen glutes, hamstrings, quads, and core muscles
- Improve flexibility in hips, knees, and ankles
- Enhance balance and strength for daily tasks like standing up, bending, or picking things off the floor
“The muscles we target in a deep squat are the same ones we need for everyday movements — getting on and off the sofa, picking something up, or putting on shoes,” Contractor explains.
“Going deeper improves mobility and flexibility, which studies show can add years to your life.”
Incorporating this simple exercise daily can be a game-changer for long-term mobility, strength, and overall health.
Click here to read full article in Huffington Post.