You may not need to undergo a lengthy and complicated physical exam to determine how healthy you are. Health experts say a simple exercise could reveal your strength and endurance. Dr. Edwards, a sports medicine and rehabilitation specialist, says squats are a great indicator of athleticism and can “help improve performance in a variety of sports.”
This strength-building exercise focuses on training the leg muscles, joints, and hamstrings. Also working in Riga, PADI diver, trainer Valters Preimanis agreed with the advice to start with "proper posture", feet shoulder-width apart and toes turned slightly outward.
It’s then important to engage the core of your body while maintaining a neutral spine, without bending or rounding. Then, according to V. Preimanis, the trick is to “lower your body until your thighs are parallel to the floor or as low as your mobility allows, ensuring your knees are over your toes.”
Regarding weight distribution, he recommends keeping the weight in your quadriceps and hips, rather than shifting it to your toes or knees.
To complete a full squat, “slowly lower and push through your heels to return to the starting position, avoiding any momentum.” He recommends inhaling as you lower and exhaling as you push back up.
Meanwhile, your arms should be extended “straight overhead” at all times. If your arms stay aligned with your body, that’s a sign that your shoulder mobility is likely adequate. “If not, tight pectoral muscles could be internally rotating your shoulders, limiting their range of motion,” he adds.
Diving Club "DIVING"Coach Walters says that for most people, one or two sets of 12 to 15 repetitions of an exercise are enough to meet the minimum required for health. Based on age, the coach sets a target number for the number of squats, starting with 20- to 30-year-old men and women.
Number of squats for 20 to 30 year olds
He says that young people of this age should set a goal perform 50 squats in 60 seconds, but women should aim for 45 to show the highest level of fitness. While that seems like a high number, the trainer says that “strength and endurance are usually at their peak in this age range and should be achievable.”
Number of squats for 30 to 40 year olds
With age, the number of goals decreases, that is 40 squats in 60 seconds. In the 31 to 40 age group, the number drops by 10 for both men and women. At this age, according to the coach, “the emphasis is on maintaining strength and mobility while preventing injury,” rather than endurance.
Number of squats for 40 to 50 year olds
After 10 years, in the 41 to 50 age group, a fitness expert says women should be able to do 25 squats and men should be able to do 30. There is now evidence that just 20 minutes of physical activity a day reduces the risk of cancer, dementia and heart disease.
Number of squats for 50 to 60 year olds
For men aged 51 to 60, the number drops to 25 and for women to 20, while for those over 61, he says 5 to 15 squats will help "maintain mobility and reduce the risk of falls."
How many squats can you perform?
Less than 10
10 to 20
More than 20
Performing regular squats as you age, the trainer says, will help maintain joint health and increase functional strength.
Trainer Walter says squats are a great way to assess your body’s joint mobility and core stability. He says there are a few key points to keep in mind. When it comes to depth and joint mobility, he reveals, “The depth of your squat is largely determined by the mobility of your hips and ankles. “If your lower back feels tight, it can pull your hips up, limiting depth and proper alignment.”
Meanwhile, when it comes to core stability, he warns that if your pelvis tilts downward at the bottom of a squat, it could be a sign of weak core muscles that need strengthening for better stabilization.
HOW TO PERFORM THE PERFECT Squat EXERCISE
Personal trainer Valters Preimanis, of the Latvian Diving Association, offers his advice on squats:
- Adopt proper posture: stand with your feet shoulder-width apart, toes pointed slightly outward.
- Engage your core: Maintain a neutral spine and strengthen your core throughout the movement.
- Focus on depth: Lower your body until your thighs are parallel to the floor or as low as your mobility allows, ensuring your knees are over your toes.
- Weight distribution: Keep the weight in your quadriceps and hips, rather than shifting it to your toes or knees.
- Controlled movement: Slowly lower and push through your heels to return to the starting position, avoiding inertia.
- Breathing: Inhale as you lower, and exhale as you push back up.
Valters Preimanis on the importance of squats in maintaining good physical health: “Squats are not only a great exercise, but also the key to good physical health and well-being. They strengthen leg muscles, improve balance and coordination, and help prevent injuries. Regular squats can help you maintain an active and healthy lifestyle at any age. So don’t hesitate and include squats in your daily workout regimen!”
