Why Squats Have Become My Thing
I do about 50 squats a day. Why this one move builds strength, protects joints, and how I do mine safely.
Squats have become my thing, lately I do about 50 a day. Why squats? They build the quadriceps, hamstrings, inner thighs, and calves, improve muscle mass and tone the whole body, and burn calories efficiently. They primarily engage the glutes and back muscles, along with the ankle, hip, and knee joints, and they strengthen and improve mobility while working the ligaments and connective tissue.
Squats also help prevent injuries, improve balance, burn fat, build bone and joint health, support regular bowel movements, and maintain good posture. By building muscle, which is critical for glucose regulation and lipid metabolism, they even help fight against diabetes, obesity, and heart disease.
Here's how I do mine (but check with your trainer or doctor first): I bend my knees, hips, and ankles outward without letting my knees pass my toes (about 90 degrees), keeping my legs no wider than shoulder-width. I maintain a straight vertical line with thighs parallel to the floor and feet flat.
I keep my chest up, tighten my abs, and push my buttocks back. I hold my arms in front and use 5-lb weights to burn more calories, then try to get lower and hold for 5 to 10 seconds. I use a chair or stool for support if I need help balancing, and I inhale on the way down and exhale coming up. I repeat 10 to 15 times, resting 10 to 20 seconds between cycles.
This is a great move for my cross-training when I prepare for long-distance races, and it has improved my running over the years. Please check with your doctor before doing squats, especially if you have knee arthritis or other medical conditions.
Dr. Maggie Cadet, MD