The Best Exercise as You Get Older

The Best Exercise as You Get Older

Stand up without using your hands—this simple movement is a tribute to the exercise that fitness experts agree is essential for healthy aging. Now, sit back down. That was your first repetition!

While a complete workout targets all the major muscle groups, if you only have time for one exercise, make it squats. Squats are a powerful move where you lower your hips as if sitting in a chair, then stand back up. According to Eric Daw, a personal trainer who works with older adults, squats are crucial for seniors. Every time you sit or stand—whether it’s using the bathroom, getting into a car, or simply getting up from a chair—you’re doing a squat. If you can't perform this movement well, it can affect your daily life.

Squats work all the muscles in your legs—like your calves, quadriceps, hamstrings, and glutes—along with muscles in your lower back and core. These muscles are vital for everyday activities.

Squats also help with the challenge of getting up from a deep, soft sofa. They protect your joints, improve balance, and help prevent falls. Fitness expert Denise Austin, who has spent 40 years in the industry, calls squats one of the best exercises. They strengthen the lower body muscles we need to stay strong and protect our knees and hips. Here’s how to get started:

Get Ready

If you’re new to squats, stand near a steady surface like a counter or table for support. This helps you focus on your form without worrying about balance. Place your feet shoulder-width apart, or slightly wider if needed, with your toes pointing a bit outward.

Lower into a Squat

Keep your back straight, chest up, and heels on the ground. Push your hips back as if you’re about to sit down. Distribute your weight evenly on both feet, with more pressure on your heels than your toes. Avoid letting your knees go past your toes to protect your joints. If you have knee or hip issues, a shallow squat is fine. The important part is standing back up, which builds strength.

Repeat

Aim for two sets of 8 to 10 repetitions, taking two seconds to lower and two seconds to rise. Breathe in on the way down and out on the way up. As you get tired, watch that you don’t hunch over or let your knees cave in. For the best results, do squats two or three times a week.

Add Your Arms

As you get stronger, try squats without holding on. For balance, let your arms rise in front of you as you squat down, and lower them as you stand up. Another option is crossing your arms over your chest, which helps keep your posture upright.

Once you can do two sets of 15 squats without muscle soreness, consider adding weights. Holding dumbbells while squatting will help build strength faster. Start with light weights and gradually increase.

New Squat Variations

As you get comfortable with squats, try these variations to keep challenging your muscles and improving your balance and strength.

Split Squats: Step one foot forward and the other back, then squat down until your front thigh is parallel to the ground. Repeat on both sides.

Heel-Raise Squats: After squatting, lift your heels off the ground when standing back up to add a balance challenge.

Dumbbell-Offset Squats: Hold a dumbbell on one shoulder while keeping the other arm by your side. This forces your body to balance as you squat.

Side-Kick Squats: As you stand up from a squat, shift your weight to one leg and gently kick the other leg out to the side. Alternate legs with each squat.

These variations keep your muscles engaged, making sure you continue to see results and improve your overall fitness as you age.