Why Squats Are Emphasized for Healthy Aging
AARP has published articles featuring fitness experts who consistently name the squat as one of the most vital exercises for older adults. Personal trainer Eric Daw, for instance, emphasizes that the squat is a fundamental movement we perform daily, such as when we sit on or stand up from a chair or toilet. Regular practice of squats reinforces this functional movement, which is essential for maintaining independence and quality of life.
The Benefits of Incorporating Squats into Your Routine
Squats target major muscle groups throughout the body, providing comprehensive benefits that go beyond just leg strength. By performing squats, you engage and strengthen your quadriceps, hamstrings, calves, and glutes, which form the power center of the lower body. A strong lower body is crucial for supporting joints, improving balance, and reducing the risk of falls, a significant concern for seniors. Furthermore, research suggests a link between strong leg muscles and a longer lifespan, making functional strength exercises like squats an investment in your future.
How to Safely Incorporate Squats
Starting a new exercise program, especially with squats, should be done with caution. Here is a numbered list of steps for beginners to ensure safety and proper form:
- Preparation: Begin by standing with your feet shoulder-width apart, with toes pointed slightly outward. For stability, particularly for beginners, hold on to a sturdy surface like a kitchen counter or table.
- Execution: Keeping your back straight and chest up, slowly push your hips back as if you are about to sit in a chair. Your knees should track over your toes, not extend beyond them. Inhale as you lower down.
- Depth: Do not feel pressured to do a deep squat. Even a mini-squat provides significant benefits. Focus on what is comfortable for your knees and hips.
- Return: Exhale as you press back up to a standing position, driving through your heels. Aim for a controlled, deliberate tempo—for example, two seconds down and two seconds up.
- Progression: As you grow stronger, you can release your grip on the counter and use your arms for balance by extending them parallel in front of you. Once you can comfortably perform two sets of 15 reps, consider adding light resistance like small dumbbells.
Squats vs. Other Recommended Exercises
While squats are highly praised for functional strength, AARP and other health experts advocate for a well-rounded fitness regimen that includes different types of exercise. The following table compares squats with other recommended activities to show how they complement each other.
| Exercise Type | Primary Benefit | Sample Activity | How it Complements Squats |
|---|---|---|---|
| Aerobic Activity | Improves cardiovascular health | Brisk walking, swimming, cycling | Enhances endurance needed for daily activities and sustained physical health. |
| Strength Training | Builds muscle mass | Using resistance bands, weights | Strengthens upper body and other muscle groups not fully targeted by squats. |
| Balance Exercises | Prevents falls | Tai chi, standing on one foot | Specifically addresses balance, a key component of functional movement and fall prevention. |
| Mind-Body Exercise | Improves flexibility and balance | Yoga, Tai Chi | Reduces joint stiffness and enhances overall body awareness, supporting safe movement. |
The Comprehensive Approach: Not Just One Exercise
While the squat is a standout for its functional importance, AARP’s broader message is that a variety of physical activities is best for promoting healthy aging. The Centers for Disease Control and Prevention guidelines, frequently cited by AARP, recommend at least 150 minutes of moderate-intensity aerobic activity per week, plus at least two days of muscle-strengthening activities. Combining squats with other exercises like brisk walking, water aerobics, or yoga creates a comprehensive routine that addresses all aspects of fitness: endurance, strength, balance, and flexibility. For instance, a regular walking schedule (a favorite among older adults according to AARP research) perfectly complements a routine of squats by providing the necessary cardiovascular workout.
How to Get Started and Stay Motivated
Getting and staying active as you age is a marathon, not a sprint. Consistency is more important than intensity, especially when starting out. Finding an activity you enjoy is key to maintaining a routine long-term. Consider joining a walking group, taking an online class, or simply starting with small, daily steps like taking the stairs or walking around the block. AARP’s "Staying Sharp" program offers a variety of engaging workouts to make exercise fun and integrate it into your lifestyle.
Ultimately, a successful healthy aging plan includes physical activity alongside other healthy lifestyle choices, such as eating nutritious foods, managing stress, and staying connected with friends and family. The number one exercise isn't a silver bullet, but it serves as a powerful starting point for a life that is both longer and more independent. For more resources on this topic, consider visiting the Staying Sharp page on AARP's website.
Conclusion
Answering "what is the AARP #1 exercise as you age?" leads us to the squat, not just as a single movement, but as a representation of functional fitness. It embodies the essence of daily mobility and is a powerful tool for building foundational strength. However, the most effective strategy for healthy aging is a comprehensive approach that includes a mix of aerobic, strength, and balance exercises, done consistently and safely. Integrating squats into a varied fitness plan provides the best defense against age-related decline, helping to maintain independence and enhance overall well-being for years to come.
