The Full-Body Exercise An Osteopath Says Is Key To Better Ageing

Sarcopenia, or age-related muscle loss, can start earlier than you might think. It may begin as early as your 30s, and has been linked to a lower quality of life and even an increased dementia risk. 

But it can be significantly helped with resistance exercise, like strength training. 

And Fatema Contractor, consultant osteopath and director at The Health Suite in Leicester, said that we don’t need to wait until we’ve lost muscle to start. 

“Many of us sit at office desks all day and slump on soft sofas at night, and wonder why our backs, hips and knees ache. 

“It’s really important, especially as we get older, that we incorporate simple movements into our daily routines to keep us mobile and flexible and improve our strength,” she added. 

For her, “the deep squat is one of the best for full-body benefits”. 

What is a deep squat? 

A deep squat is a full-range squat, which means your hips sink below your knees.

To do it, the Health Suite shared, place your feet flat on the floor, a little wider than hip-width apart. 

Then, “Keep your heels down and your chest tall as you lower your weight until you are in a seated position. Holding onto something such as a chair for support is fine.” 

They recommend trying it for a few seconds at first and then extending its duration. You might not be able to go very deep the first time round, which is fine, Contractor said: practice makes perfect.

Repeat this three to five times a day, and “If you have any problems with your back, ankle, hips, or knees, then check with a medical professional before doing this. 

“It’s important not to force anything. If you experience pain then see an osteopath or physiotherapist. But for most people, doing deep squats each day is a game-changer.”

Why are deep squats so beneficial as we age? 

The movement engages and strengthens a lot of muscles key to normal functionality and mobility, like our glutes, hamstrings, quads and core muscles. It can also improve flexibility in the hips, knees and ankles over time.

Contractor said that these factors can give us the balance and strength needed for going from sitting to standing as we age. 

“The muscles that we target during a deep squat are the same ones we need to get on and off the toilet or sofa, pick something up off the floor or put our shoes on,” the osteopath ended.

“Going into a deeper squat just means greater mobility and flexibility, which is really important.

“Numerous studies have shown that improving flexibility can add years to your life.”