Why Seniors Should Be Doing Daily Squats

I Don't Like Doing Squats

I've written about healthy eating, walking, and even about drinking papaya juice. But there is one healthy topic I haven’t written about because I hate doing it. I am referring to doing squats as a daily exercise. Some experts believe that seniors should focus on squatting to strengthen their muscles. Let’s talk about it.

The Struggle to Rise Up

Long before I became a seasoned citizen, I noticed how my elders struggled to rise from their seats. But I rationalized it as a normal age-related thing. But eventually, I became an elder who struggled to rise from a seated position. Still, I accepted it as normal. At least, that is the lie I told myself because I was too lazy to change things - until now.

My Ticket Away from Grunting to Rise

Some years ago, I heard about the great benefits of practicing squatting. It sounded like my ticket to better health. But as soon as I learned about squatting, I started talking myself out of doing them.

Okay, all that sounds good, but what about my cranky left knee? I cannot do squats with this old knee. 

That was the useless conversation I entertained in my mind. But I wanted to stop grunting when I have to get up from my comfortable sofa.

The #1 Exercise to Do as You Get Older - Michelle Crouch, AARP

Squatting on the Dance Floor

Several years ago, I attended the party and anxiously waited for the host to stop the speeches. I just wanted them to get to the part where the DJ cranked up the music. I wanted to dance!

Come On, Let's Dance

That was the only reason I went to the party anyway, as the birthday girl was not a close friend. In fact, these days, I cannot even call her a faint acquaintance. I soon learned that she was not my people, so I bounced and left her life.

How Can You Get That Low?

Finally, the music started and yours truly was the first one to hit the dance floor. It was there that I met my match. There was a lady not much younger than me who was so limber that she shimmied down to the floor. As my chin hit the floor, I thought, "Wow, how did she do that?"

Girl, Let Me Show You What to Do

So, I blurted out, " Girl, if I tried that, they would be calling 911 for me!" But my joke fell flat when she said, "If you do daily squats, you will be able to get down like me."

Huh? Wait, I am here to have a good time, not talk about exercise, I thought.

But before I responded, she took it a step further and gave me a demonstration. She showed me how she does her daily squats – right there on the dance floor. Wow. I was both impressed and jealous of her. That was 7 years ago.

Using An App To Help With Squats

Not long afterwards, I started practicing squatting in my living room. And my first thought was, this doesn’t feel good. It did not take me long to abandon squatting altogether. I do not like doing these, was my retort. 

Squats on an App

By now, you must notice my long-lasting on-and-off relationship with doing squats. A couple of years ago, my physical therapist also encouraged me to start squatting. I complained to her about hip pain from too much sitting - a bad habit of every writer. So she uploaded squatting exercises on an app for me. Now, I was out of excuses. And she could track my progress, so I couldn't lie to her. Well, that was 4 years ago. UGH.

Back on Track

Even as I write this article, a video is playing about the importance of doing squats in the seasoned years. Anyone can benefit by doing regular squats, but they are especially good for those over the age of 50. Okay. I got it, and by God’s good grace, I am going to start squatting daily. 

Intentional Things

Fast-forward this thing to November 2026. And this time, I've set an intention to make squatting exercises become like breathing. In the past, I started and stopped squatting more times than my pride allows me to admit. But we aren’t doing that self-condemnation thing, so.....LET'S GEAUX!

The Stand Up Writer

Last night, I went to bed with hip pain from sitting too long in a writing session yesterday. And that was after I returned home from a 45-minute brisk walk. I woke up with that same hip pain. So, right now, my laptop is sitting on my kitchen counter. I am standing up to write this article. But I am getting in a few squats at the same time. 

Embedding Squats into my Daily Life

Now, my brain is churning. I have to figure out a way to embed squatting into my everyday routine. Squatting while standing and writing can’t replace focused squatting on my yoga mat. But I like to think that it is better than not squatting at all.

There's a way to incorporate squats into your everyday life.

A Stand Up Desk

A few years ago, I built a Murphy writing desk for myself. If you're unfamiliar with it, it works the same as a Murphy bed. At the time, I was not yet serious enough about making squats a part of my everyday activities. So I didn’t think to build a standing desk. Instead, I built one that was cute but built for sit-down writing. Now, I am thinking of building myself a standing desk.

Buy One or Build One

As a DIYer rather than a professional builder, I imagine a standing desk would be more challenging for me. I could buy one, but I like building things from scratch. Maybe that comes from having grown up in a house that my father built. I don’t know. I should get over myself and buy a standup desk that I could adjust to my height, as I am nearly 6 feet tall.

Writing and Movement

With a standing desk, I could do all kinds of movements. I could do squats, leg lifts, toe lifts, ankle exercises, body twists. I mean, the more I write this article, the more I am convincing myself that I just need to go online and take care of business. 

Don't Ignore What's Meant For Your Good

So, we cannot afford to ignore this beneficial activity. Notice how I called it an activity rather than an exercise. Perhaps it is a mental thing for me. If I think of squatting as an exercise, it feels like work. But if I call it an activity, I can put it on my fun-things-to-do list. I just had an idea. If I put on music, I can redirect my focus. That will take my mind off doing something I do not want to do.

Great Music, Standing, Writing, Squatting, and Leg Lifts. Sounds like a workable plan.

What Can Squats Do For You?

Squatting regularly can boost the strength of your legs, calves, thighs, and glutes. They also strengthen the core and abdominal muscles.

Breaking It Down

If you think about it, we use our core muscles for nearly everything we do. We need strong muscles to pick up our grocery bags. We need strong core muscles to get off the couch and the toilet. Strong core muscles help us pick up our grandchildren and squat in the garden. Pretty much everything.

How To Do Squats:

The right way to do a squat is to:

• Stand with your feet apart and parallel to each other.
• Place your hands on your thighs.
• Look up and lift your chest.
• Bend your knees to a 90-degree angle, putting all your weight on your heels and sitting back slowly.
• Your knees shouldn't go beyond your toes, and your head and chest should stay upright.
• Hold the position for 5 seconds.
• Rise back up, pressing through your heels, and straighten your hips back to the starting position.
• Repeat five times

Sources: https://www.webmd.com/fitness-exercise/health-benefits-of-squats

Using a Chair to Help You With Your Squats

For those not ready to get down on a yoga mat or perform squats from a standing position, a sturdy chair can be your best friend. I have used a sturdy kitchen chair. My chairs are counter-height, which is best for me. You can use whatever chair works for you. An office desk chair, a dining table chair, or even a sturdy patio chair could 

Brace the Chair

If your chair doesn't feel steady, you can brace it up against a wall or against your kitchen counter. Start by trying to stand without holding on to anything.

No Shame

But if you need to start by using your table to hold onto, then do that until your core muscles get stronger.   At that point, you will find that there is no need to hold on to anything. You might eventually not need a chair at all. But until that happens, there is no shame.

A Video on How To Do Chair Squats

Have Fun With It

We should roll with whatever gets us to do at least 15-25 squats every single day.

Additional Resources:

https://www.youtube.com/watch?v=Nn76mq0SX5A

https://www.aarp.org/health/healthy-living/squats-best-exercise-for-strength/