My Black is NOT Cracking.

It has been said that gardeners live longer.  I think I might know why!

Would you like me to let you in on a way that you can improve strength, build muscle, burn some fat, improve your circulation, improve balance, increase metabolism, remove toxins (as cardio tends to do!)  and for the ladies, get a better rear view? (aka better BUTT)

You probably guessed it!  (If not. take a nap. The photo makes it pretty obvious!)  It is SQUATS!

Doing something as simple as squats, (which you can even do watching TV or when cooking! Yes, I will do twenty next to the stove if I’m waiting to flip something over!) offers tremendous benefits.  Squats work your legs, butt, back and abs simultaneously!

Performed consistently with proper form, squats are one of the most powerful movements you can use to tone up your entire body! It’s a great exercise with endless variations.

How do they benefit you, you ask?  Okay, you didn’t.  But as always, I’m about to tell you!

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KILLER LEGS

Squats involve multiple muscle groups.  Squats strengthen your quads, hamstrings, glutes (booty) and even core muscles.  There are variations you can do to strengthen and build calf muscles as well. 

Some of the biggest muscles you have are in the lower body.  They use up a lot of fuel.  (including that excess that is otherwise is stored as fat!)

Squats are unique as they have the ability to aid in muscle development in your entire body.  As we age, we lose muscle mass.  Squatting is a great way to rebuild some of what we have lost.

Bone density diminishes with age as well, but.squatting will also help to strengthen your bones, joints, ligaments, tendons and connective tissues.  This is super important in the prevention of osteoporosis.

IMPROVE CIRCULATION

A published study (link below) stated that squatting from a standing position increases arterial blood pressure and cardiac output in normal subjects.  Squats get your blood moving, carrying oxygen to your brain.  Improved circulation is especially beneficial if you suffer from diabetes, hypertension, thyroid issues or obesity.

HORMONE BALANCING

If that’s not enough, how about hormone balancing? 

Two of the major hormones that help you use that excess stored fuel are testosterone and the growth hormone, DHEA.  Levels of these hormones increase during squats which not only help shed the body of excess fuel (stored as fat!) they help build muscles, improve mood and even immunity.

MOBILITY

Squats help with balance.  That strong lower body keeps us stable and mobile!

But wait!  There’s more.

ABSolutely great for those abs! Squats strengthen your abs and lower back.  Throw in some hand weights and arm movements and you have a full work out!  You’ll be working your entire body!

IMPROVED SKIN

Squats help increase the production of collagen.  The increased blood flow helps to deliver nutrients to all of your cells including skin cells.

BRAIN HEALTH

Squatting is one of the basic exercises performed in strength training.  (More beneficial with the addition of weights)  A recent study indicated that strength training can even help slow neurodegeneration. (Link below)

BETTER BOOTY

Want to lift that butt while you lift your mood?  Get deep into that squat and use a wider stance!  This targets that glute-max situation! And while we are talking about booty, I should point out another benefit!

BETTER SEX

Remember how I mentioned blood flow and circulation? Well, squatting can increase blood flow to areas where, as we age, we might really need it!  Need to wake things up down south?  Get to squatting. 

(I know most of my readers are women and sorry guys, this is targeted at my girls.  But you might reap the benefits, so pay attention anyway!)

The lower you can squat, the better.  Just imagine easing down to a really low chair. (or whatever you need to imagine yourself lowering down on to!  I’m just staying! Help me.  Help you!)

Last but not least.

SQUATS ARE FREE!!!!!

Squats don’t require you to go to a gym, pay for any expensive equipment or to buy anything!  You can do them anywhere.  I repeat! Squats are FREE. I do recommend that you check your posture and form by seeking the advice of a fitness professional. (Which you can find easily online!)

Bottom line.  We are all aging!  But there are things we can do that are easy and effective to keep our minds and bodies from deteriorating! 

Squats! 

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Read below tips on how to make them safe and effective!

Keep our eyes forward, chest up and heels planted. 

Push back on our hips and butt as if you are going to sit on an imaginary chair. 

Keep your back as straight as possible. 

Be sure to keep your knees over your ankles. 

Lower your torso as far as you can. (comfort level) You can reach your arms out in front of you for balance, or if you need to, hold onto something when you are starting out.   The idea is to be parallel to the floor.

Hold for few secs then return to standing, pressing down on those heels! 

Try inhaling going down and exhaling as you return to standing, but keep your breathing normal.

I suggest trying them in front of a mirror so you can check your form.  (Just not too close!  I don’t want you falling through any mirrors!)

I also suggest starting out with a wider stance.  (Feet further apart than shoulders and toes pointing outward at about a 30-45 degree angle. 

Actually, so does Adam Sobuta of Harvard’s Spaulding Rehabilitation Center.  “It’s a shorter stance, so you don’t have to squat down as far, and thus the movement is easier.”

Of course, stop if you experience pain and adjust.  Baby steps! Starting out, if you need to, use support.  Work your way up! (or down, I should say.)

Try doing three sets of 10.  Rest as needed. 

Eventually, you can add light and then heavier weights to increase the benefits, but as always, the important thing is to just start.  If you need a video demonstration, there are plenty on Youtube.

And last but not least, of course, check with your doctors, especially if you have any knee issues!

https://www.bodyblueprint.com/blogs/the-body-blueprint-press/why-you-should-squat

https://www.womansday.com/relationships/sex-tips/advice/a2072/10-exercises-for-better-sex-112752/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4896469/

https://www.sciencedirect.com/science/article/abs/pii/0002870362901497?via%3Dihub