Why Every Senior Should Be Doing Squats Daily
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- čas přidán 13. 07. 2021
- What Is Your Favorite Exercise?
In this video I discuss why the squat is the most important exercise to for seniors to master. I demonstrate the different squat progressions from easiest to hardest. We delve into the crucial significance of the squat exercise for seniors. Whether you're a seasoned gym-goer or just starting your fitness journey later in life, mastering the squat can dramatically improve your strength, balance, and overall quality of life.
Join us as we break down the mechanics of the squat, tailored specifically for seniors. From proper form to common mistakes to avoid, this comprehensive guide ensures you'll get the most out of this foundational movement.
Discover the myriad benefits of squats for seniors, including increased bone density, improved joint health, and enhanced functional mobility. We'll also explore how mastering the squat can help prevent falls and maintain independence as you age.
With expert tips and actionable advice, this video equips seniors with the knowledge and confidence to incorporate squats into their fitness routine safely and effectively. Don't let age be a barrier to your strength and vitality-learn why the squat is an essential exercise for seniors to master today!
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I am now 72 years old yesterday I did 25 squats that was probably five too many but I did them I feel pretty good my body starting to really lose a lot of weight because I'm doing keto and intermittent fasting good luck everyone
Amazing Race
Female here, 70 yo, five feet, 100 lbs. I do sumo, goblet, front squats, curtsy lunges, step ups, calves, you name it. No exaggeration here. Done weekly at home. Also do fire hydrants, dunkey kicks and my least favorite is the glute bridge. I do mostly 20-25 reps three times. Or 100 squats in a day, in 20 reps increments with 30 seconds rest in between reps. Or on a day I do 60 incline push-ups, squats and mountain climbers three times. And I have osteoporosis. Thank God I am very strong. I will be 71 on Valentine’s Day. Oh, forgot that I also walk 4-5 days a week for 30 minutes. Why do I do all these exercises? I live alone and hope to be able to continue being independent. I also eat a healthy diet at home. Occasionally, eat out. Not easy to eat healthy foods at restaurants.
UPDATE: I am excited about discovering yesterday from another CZcams trainer doing a Sumo squat while holding dumbbells resting between the bodies' trunk and your legs. Did three minutes with 12 lbs. dumbbells. I think that should make the legs stronger. A new one for me. I like variety and continue to seek new ways of exercising to avoid boredom. 3/26/23
OMG...
That’s awesome…. Keep going!
Very inspiring.. well done!
😳😳😳
Very inspiring!
Studies with the elderly in Japan have shown using the arms of a chair to get up, but crossing one's arms over the chest and lowering oneself as slowly as possible into the chair every time a person gets up or down, is hugely - and measurably - effective for building both core and leg strength.
I tried it and it works great. Thanks for sharing!
Yes, strengthening in the eccentric contraction of the muscles is most efficient.
I'm 75 and had open heart surgery (triple bypass) last October. Because your Sternum (breast bone) is cut in half for the surgery and then reconnected with wires or hardware, you have to avoid putting any pressure on your chest. They give you a heart-shaped pillow to hold against your chest while getting out of bed and back into the bed. NO arms, hands or elbows to be used.
I've been doing squats for years, mostly barbell squats and then the squats shown in this video (I wrecked my back doing a set of 8 reps with 225 lbs - I went down too low, breaking the 90 degree angle and that's NOT good). Getting prepared for this type of surgery is excellent as you need to build strength in your legs, hips, core as mentioned. Cheers, Bob
@@rvnmedic19685:28
I’m 65 and I do 160 squats (4 sets of 40) every other day, but I dip down way past my knees. My legs have grown really strong. I’m trying to get my wife to do them.
Well done. I'm 74 and do 3 x 15 full squats most days. I also do them on a BOSU ball. Now that is difficult..!!
@@johntait491 I too am 74, but I have NEVER been able to squat, my legs just don't work that way!
I lift 270 lbs out of bed in the morning.
@@ericmcdowell5762 Enough
You need to be careful not to do too much. You may get knee problems later.
With the number of people who mostly sit in a chair all day (like me), these exercises are vital, regardless of age. Growing older doesn't have to mean getting old, if we take care of ourselves.
Yes! Activity is key!
Good choices have great benefits.
Most people don't comprehend until they fall.
Good advice. Most people don't comprehend unless they fall or have helped family or friends.
Sadly, some people are lazy and refuse.
Thank you for the good advice
He's right. Squat is the best single exercise for overall fitness, including balance. And can do it anytime, anywhere.
Yup, half-squad or full-squad tying shoe laces each day is an impressive feat. Ditch the chair!😏
thanks a lot Dr Todd..i am male 58 living in India. i had mild heart attack five years ago at the age of 53..till then i used to do push ups squats etc then stopped as my cardiologist advice me against it immediately after the angioplasty...then came covid and i could not go to the doctor...so now he has given me go ahead to do bodyweight strength exercises..i am doing forward lunges...squats...indian Hindu push up....cot chair lift...glute bridge,,,plank just one set of 10 each...i will increase gradually..feeling extremely fit physically and confidence level in mind has increased...hope i am on right track....cheers
Thanks for watching keep up the good work.
This actually makes a lot of sense. One of the first signs of instability in older people is this imbalance and weakness getting up and down, and in the thighs both front and back. Very important exercises. Thank you Dr. Sullivan.
Exactly said it!
As a family practice P.A., I often have discussions of exercising with seniors. There is a basic routine of simple calisthenics I often have them start with, and squats are always a part of that. "Squatty Potties" . . . because you want to stay strong and not need your kids to help you on & off the toilet! It's the little things that help ensure quality of life as we age.
Qi gong is the best exercise for senior citizens. Practiced in China for thousands of years, older people stay healthy, mobile and fit all their lives
My husband is 77 Doing about 250 squats 4/5 times per week (in sets of 17 but not 250 straight). Feels great. Does 500/day once a month just for challenge.
In the bed ? He still can be a real man ?
At 77 would be a miracle!
These are all good exercises and as you get older you definitely want to keep,doing them. I will add though, you should start to incorporate weights, dumbbells to start, as soon as you start to feel stronger, say 25 body weight reps. Adding weight to the squat will help with bone density, which is something that is critical to strengthen especially in older individuals. Keep at it everyone!
One small but importált point as you’re squatting is to remember as you bend down to keep your knees behind the toes, not over. I used to do it incorrectly but find the yoga way strengthens me even more
Thank you. I noticed that missing point. For us seniors, protecting our knees is important. :)
In the bodybuilding community, they are not so strict with this principle. But I worked as an exercise physiologist in the physical therapy clinic instructing patients and we ALWAYS cautioned to not let your knees track out past your toes. The other side would say that we have no peer reviewed research to back up our point. I say that, biomechanically, it makes more sense and is safer for knee joint stability to "stick your butt out" as you squat and keep the knees behind the toes.
Thank you for these tips. When I worked out with personal trainer I was instructed to keep knees behind the toes. After 2 knee replacements it is challenging to squat very far. So I look forward to trying the exercises suggested to build up strength to do the squats
Good article. I've been a house painter for 35 years. Climbing ladders almost daily and extension ladders in the summer has been a key factor in keeping strength and flexibility. These exercises should be incorporated by everyone.
I watched this video and was extremely helpful to me. It meant I didn’t go to the me not to go to toilet at night. Very helpful
Hello Margaret
How are you doing today?
That’s easy for you to say 😅
Hi Doc,
Great advice! In Chinese Gung Fu this posture is called the horse. The Horse is the most important stance because this is the foundation to all fighting. Also this stance can be done with the back against wall for safety sitting to 90 degree.eventually holding 5 minutes and more up to an hour to build a powerful lower body.
Thanks for sharing.
This year, I started adding squats to my regular gym routine. They have already made a huge difference. I feel so much stronger and stable.
I can't get anywhere near a squat. Just starting. Wish me luck!
Good luck! Hope you are getting closer!
Good luck..
Learn squatting gradually. Start with quarter squat then go for half squat and later on deep squat when comfortable with former. Squatting is like building strong foundation. Best of luck
Keep at it, don’t give up
You can do it!! Consistent practice makes progress. Celebrate each small bit of progress! Smile while exercising - it helps! Go for it!
The doc should do push away from the table exercises.
Just did my sets and shared to Facebook! Thank you.
Awesome, thank you!
Another VERY IMPORTANT exercise for seniors is "single leg standing", which actually aids in performing the squat better.
thank you doctor for that seniors exercises " squat " , God bless you. Hello from Algeria
I'm 60 and recently was able to full deep squats again for the first time in 30 years...
As a complete change of diet at age 59 resolved all joint pains and reduced fat levels markedly...
May i suggest, that in the deep squat movement, once one has a good feeling of balance, that to cross your arms over and rest them on your chest, will move the centre of gravity rearwards, which therefore promotes pushing upwards with a much straighter, more vertical spine. Then the power of the leg muscles are doing the real lifting, and not placing the back/spine in as much risk of injury.
Even as a young fella, i used to lift with the bar resting on my chest at mid-shoulder level, not on my upper back.
I’m 69 and I regularly cross my ankles and slowly sit on the floor then slowly stand again. Younger folks are amazed that I am able to do something they cannot.
That’s amazing.
Thanks Dr. Sullivan. Very clear instructions.
this is great. I really learnt how to build the strength to do a squat. I always hurt my knees. Now I will slowly build strength around the knees
This is great. Thank you. 20 years ago a massage therapist told me the legs are the key to staying strong as age increases. He was surprised how much leg muscle mass I had, he told me to keep it and that would help me so much in elder years. I’ve been looking for this kind of exercise path to rebuild. Excellent.
Great advice . Squatting with the hands out and up ( will increase the heart for a cardio workout as well - so important )
Excellent teacher...so well explained.
clear & well explained. i liked the gradual steps progressing to complete squats without support.
I STARTED WITH 2 A DAY-NOW DO 10-15 STRICT….LOOSEN ME UP BIG TIME…THANK YOU FOR YOUR WISDOM.DR.BRYANT LANE.
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Composer, Early American
Very good video and demo. I turn 70 in December. As part of my weekly workouts I do squats everytime. I also do Ta'i chi which is very good for flexibility and balance. I can stand on one leg with the the other leg bent at a 90 degree angle for a minute and sometimes longer. If you can get up from a chair with using only your legs, get out from a car with using only your legs, get out of bed with only us ng your legs, then you have good strength in your legs and most likely overall good health too. Thank you again for this video.
I have always wanted to try a Tai chi class
@@Catholic4Rednecks you can do it on your own. Just get a YT video and learn it on your own.
Getting up with only your legs means good balance also.
@@catspajamas2961 ....it means your bones and leg muscles are healthy and strong. Once your legs go it's all downhill from there.
Aren’t her knees over her toes though?
Did this gentleman introduce his demonstrator? Good exercises and very important. People say that they’re getting old and cant do these exercises, yet the saying “use it or lose it’ is ver true.
Thank you Doctor Sullivan. I'm 59 years old and have been squatting the better part of my life. You can't beat a jolly good dump every morning.
I just found this video today Sunday by accident. I am very inspired by rosario francis here sharing her exercise routine with us. I am reasonably fit but need to improve, maintain body strength. 🙂🙂💚💚💜💜🤜🤛👏👍
Thank you Doctor Sullivan (one of Irelands oldest names) , I was doing squats fairly well and regularly, but I ended up with a bulging disc L4/L5 and it really took me four months to recover from it nothing to do with exercise but a bad movement trying to catch a falling glass 🙈…Now back exercising and going to get back to squats slowly but now starting to enjoy my exercises again , as a 70 year old man I know how vital it is to keep fit and eat a very good diet avoiding processed..
Use plastic and let it fall. Just don’t YOU fall.
Wow..thank-you. I'll start today
Do not put arms out in front ... Puts pressure on spine ... Place on hips or cross on chest
Hi Dermot, Hello to you in lovely Canary island. Hello from a Sullivan in Cork city, Ireland. I found Dr Sullivan's short, excellent video today Sunday and will try doing that and some of what Rosario does. I am reasonably fit but room for improvement. I am in my 50s. Already a walker from A to B, to work 30mins away etc.,, I incorporate walking Dermot and at a good pace in my daily life. Thanks for giving us Sullivans a shout, that Sullivan is one of the oldest names in Ireland. 🙂🙂
@@marys33794 Thanks Mary for your lovely comments, I love walking and being in a beautiful climate it’s easy , I go early about 7am back for 8 and about 9 ish I do some stretching and exercise for about 30 mins ..Thankfully I’m fairly fit and enjoy life with the odd glass of wine (couple of bottles a week )😎, the secret is to do the exercise consistently and eat a diet free of as much processed food as possible…Enjoy your walking 👍👍👍
I use to have a 450lb squat. Now due to bad arthritic knees, I work at getting out of a chair! But yes, the squat is key to good overall health.
Very well showed, thank you very much for posting
Very well presented and with a logical progression. Thank you.
Thanks for your kind instructions on such informative video 🙏🙏🙏
Thanks. I'm aiming to do this to eliminate the minor back ache I get in bed. Your vid. confirmed what I suspected was causing it. That first exercise can even be done in bed to relieve the ache.
These squat exercises are really good. Even though I suffer from lower back pain they help provide me with stability as well as helping me with my fitness. Thank you Doctor Sullivan!
You are welcome
EXERCISES... the word is a plural word. I'm 80 with severe arthritis and injuries. Squats are a rare thing I can do now... my knees, even with pain meds, hurt too, too, too much. I do touch my toes every day... it hurts, it hurts, it hurts, but I do it. Mostly I do upper body exercises so I have the strength to lift myself off the toilet... which hurts, it hurts, it hurts, it hurts. Generally, there isn't any time during the day some part of my body is not hurting. I'm in pain management... the doc says it's management, not pain go away. Morphine is the next step.
I’m going to begin those in the morning. Thanks for this
Thank you Todd !
Finally, a senior exercise video that will really build strength gradually. Also, with my scoliosis, it will help to straighten my spine gently, over time as I build up to the unsupported squat. Thanks so much!
Indeed 👍
@@indiesindie1984❤
Thank you that was really helpful Dr. Sullivan and your lovely demonstrator did a beautiful job of demonstrating the progressions to the ultimate goal of the exercise! 👋🏼👋🏼
Glad it was helpful!
Thank you for your excellent advice. Exercises are necessary for everyone, but even more for senior citizens. We all stay seated for hours. The thought of going to the gym "one day" does not help. I keep going to the gym 4 times weekly and there is a huge positive difference between my no-gym years and these frequent visits for 3 yrs. Stay healthy and happy.
Love the clear demonstration. What a great helpful video. Thank you !
Good video, but the dude looks like he needs to lose some weight
Ayuda por favor. Yo tengo las dos rodilla operado como puedo parar despues una caido. Sin muebles cerca. Por favor.
Many thanks to both of you for this video of simple but extremely helpful exercises for us --- the seniors
-- K K Kishore, New Delhi India
Excellent video with very clear instructions and easy to follow demonstrations. Thank you.
E
Very very important if you ever travel to Asia and have to use Asian squat toilets. I had to learn it quickly. Strong legs, glutes and stomach are very important. Especially for us seniors.
Great explanation and progression thank you
I after revision tkr surgery in one knee and lots of changes in other one,was having buckling problem in both the knees.
Now after two years a one month of excercises suggested by you, I have never buckeled and feel much more confident.Thanks.
Thank you for sharing, Doctor. Anthony from Santacruz, Mumbai, India.
I've been told many times that whatever I'm doing, whether it's yoga, tai chi, or squats, to not have my knees out beyond my toes, particularly as a senior. Doing otherwise, I've been told, risks injuring my knees. I can do a pretty full squat following that rule, and I would suggest anyone doing this check with their doctor or orthopedist about this.
That isn't true anymore. It's okay for the knees go out beyond the toes. I do 50 to 100 squats every day. The hip bridges are good to do daily too. I'm older than dirt. 😏
Science does not support the outmoded notion of keeping knees behind toes.
Solid advice. Thanks for the encouragement.
Thanks. Great exercise well explained. I am graduating to a better squat slowly
Really helpful for us in our 60's with autoimmune disease and arthritis. Please do more. It's very motivating to see real people. Thanks for sharing.👏🏼👏🏾🧡
@Slavery is Freedom, War is Peace Thank you very much. I have been on very low carb for many years before it became a thing! Haha! I cook from scratch and never buy anything packaged. I'm 66yrs, was a nurse for 40 yrs. Lupus and rheumatoid is a double wammy with very heavy lifting in the old days etc. But I do my best.💕
@Slavery is Freedom, War is Peace thanks again. Yes I grow alot of tumeric and we have it in alot of dhal and curries. I actually come from Sth India originally.🌶🧡
I do squats
Press-ups from knees
Chair dips
every other day.
20 then 15
Great for overall strength
Hello Joanne
How are you doing today?
Wow, thank you for publishing such a wonderfully easy and precise exercises for us senior, I am 78 and will definitely follow these. I would also like to thank my friend for sharing this clip with me... I have subscribed for further exercises for us seniors....
Thank you...
Dr. Sullivan, your assistant has a wonderful smile.
I love the demonstrations. Simple, elaborate, easy to follow, doable and extremely helpful.
Taoist tai chi.
Thanks for sharing I’ll add to my daily yoga 👍
Thanks for sharing!
Excellent presentation.God bless you .
Thank you! This is exactly what I was looking for to add to my daily cardio+ routine
Thank you Doctor.Great exercises for my bones.👍
Hello Maria
How are you doing today?
Excellent guys thanks...
The assistant has such a beautiful smile.
Hello Karen
How are you doing today?
At 67 I’m still cycling 40-60km, 3-4 days a week at 28-30kph. Running 8-12km & swimming a few days. And intense HIIT workouts 3-4 days/week.
Special.
Very nice calm presentation. Thank you. Very helpful for many seniors and people of all ages.
Good day! Dr. Todd for clear demonstration for senior eercise. All the best.
Many thanks!
Wow. You folks are really taking care of yourselves. Good job.
Yes, thank you
Thank you I'll be getting this out.
Hello Catherine
How are you doing today/
At 67 the first attempt at an Asian Squat was painful. Next day easier. Haven't made it past 5 minutes but the results are amazing. Just a minute a day does wonders. This video could be very beneficial before you try to stay down in the squat position.
I recommend changing the brakes on an Audi A8 in your driveway to punish your self and build muscular strength legs , back arms neck an mind, Or grabbing a rake and rake the grass. these simple but strenuous activities will make you live for ever . I'm 65. Exorcising is very boring
How many days a week are you having to change your brakes ? You must do a very high mileage !@@theyrekrnations8990
@@johnmartin7919 Lol.
You are very funny. They say humor will make you live longer.
Your assistant is lovely. She seems to radiate good will
That’s such a nice compliment I will let her know.
Well done. Thanks.
Instead of a partner assisted squat you can use a resistance band attached to a wall or anchored to a door to stabilize you.
As a functional movement coach, I totally agree that squats are the most important exercise to master. However, it is essential to get the technique right as squats done incorrectly can accelerate the aging process in your joints and hurt your back.
Are you suggesting that the techniques in the video are incorrect?
@@keithnichols7926 In my opinion the lady's knees in the video demonstration are going too far forwards. The squat is an essential move to master however it must be done correctly.
@@functionalmovementcoaching9223 I agree
Excellent video
Thanks. I will work through this progression.
Thanks Dr Sullivan,I hope I learned to do some good exercises for my self ...I have weak legs and knees... Good blessd you ...❤
You are very welcome
Squats are good for balance, strength, flexibility, cardiovascular efficiency, and lung capacity. I do one rep of sixty squats every morning Monday to Friday. Full squats, touching the floor between the legs at the bottom. Touching hands above the head at the top.
Trust me, it works on all those areas.
Good going Andy. You are doing really great stuff.
I am 74 . I do but not on a regular basis.
Thanks for sharing.
Blessings. Stay safe 😷.
Hello Pamela
How are you doing today?
Thank you. This will motivate me. Cheers
These are the kinds of exercises I was looking for sometimes. Being an elderly person my body balance and walking is becoming unsteady. Thanks for your helpful video. The demonstration is being done by a young lady, what about having a senior person do this demonstration to make it more realistic?
It doesn't matter who does the demonstration as long as the instructions are clear and easy to follow!
@@MTMF.london Easy for a Jung person not for old people. Most old people can not do it
@@petersorensen4396 That is why they have the PROGRESSION of exercises. I do not think that they intend for seniors to do all of these exercises on day 1, but rather to start with the first exercise and as it gets easier (say in a week or so) to then start doing the second exercise and so on. Depending on the age and health of the individual it may take many months to get to deep air squats and some will likely never get there. But with consistency, most elderly people (and young people as well) can certainly improve from wherever they are now. Peace :)
I am 70+ ,diagnosed with advanced osteoporosis. I love to do excercises. CAN I DO THESE EXCERCISES. My lumbar and Spine has been most affected. Pl reply
I'd really like to see a senior showing us these squats
Exactly what I thought...this woman is not over 65..
Thank you, Dr. Todd. Good exercises.
Glad you like them!
You'll get there don't quit!
Thank you. My wife and I and are starting to seize up and this sounds like just the ticket to rebuild strength and balance. I tried some while watching and I could feel the burn. Not grinding, not bone pain, just good muscle burn. Yes, this is very helpful. Thanks again!
I've been doing horse stance and squats for 2 years it's helped in my odds defying recovery from a shattered hip and pelvis at 52. Awesome exercise I do more of the horse stance easier on your joints
What is the horse stance?
@Zadra W. Google it basically hold a squat in the down position for a long as possible only one rep
I'm feeling inclined to do the fox trot after the box squat.
Todd, YES!
Thank you very much for sharing this information.
I have been told to not bend your knees past a 90 degree angle to protect the knee joint. Particularly important if you are using additional weights during exercise.
Unfortunately this is bad advice. Do a search on “knees over feet guy” and there’s a series of videos explaining why.
Good clear instruction, though I can’t help thinking of “Young Frankenstein” while watching this lady being instructed what to do!…..
Very useful instruction given by you.thanks.
Great Video! Love it!