Multi-tasking may not be an actual skill (at least in terms of simultaneous enactment), but I like the idea of getting multiple benefit from the same activity. Double-duty, if you will. Switching some small way that I do something now to reduce a risk, or add a benefit, is something I will consider. This consideration is assuming I have to employ little extra effort, money or thought. I am also assuming that there are plenty of other folks out there that appreciate this attitude. I won’t call it lazy, but instead a discerning taste when evaluating where to invest time and energy.
In regard to fitness as we age, some people (maybe even some readers here) have ‘given-up’ or ‘given-in’ to how things are, or where they are on a personal level. I know one friend who might ask ‘Why bother? I deserve to just relax now.’ No surprise to those who follow my blog, I would argue with that point-of-view. Primarily due to future comfort. As we age, the best choices we are willing to make for ourselves now, whether in terms of general health of functional ability, make for more comfortable aging. Having written about longevity for a long while, I have always understood the caveat that it is about quality of aging not just quantity of years. Comfort is a major key to that quality. I admit that I am very motivated by current comfort in most things I do; sometimes that’s good, sometimes not. But planning for future comfort is a more vital consideration.
Luckily for us there is an easily accessible master in double-duty which we can sneak into our everyday life with barely a notice. It’s the little-loved squat. I recently wrote ‘the much maligned and ill-appreciated home exercise (done correctly) is a superb gold-standard to help in later years with many of our daily living activities.’ And so it is. Squatting involves two or more joints and their muscles (a compound movement). Primarily it works the quadriceps and buttocks (specifically the gluteus maximus); secondarily other leg muscles (like hamstrings) and lower back muscles.
Squat Compared to Bend?
Don’t you think that sometimes it seems so much easier just to bend down and pick up an object, whatever it may be? It seems more natural to bend over, foregoing the typical advice to squat or bend the legs. Why? Because, at that moment it is relatively easier on our cardiovascular system (our heart) simply to bend. It seems to take less effort. However – and of course you saw that ‘however’ coming — it is not helpful. Unfortunately, we lose two-fold. The heart isn’t getting that tiny extra work-out and our musculoskeletal system is being stressed inappropriately. It is better for our cardiovascular system to squat down because it works the heart more effectively. Likewise, it is best for our muscles and skeletal systems. Remember this when it seems so easy just to bend down and snatch up those dropped keys.
My Favorite Tip
When your chore does not require a deep squat, but only a little bend-over,
use your knees to do a ‘mini-squat’.
Watch in your own life and you will notice that the need for this action
is just as frequent (or more) than the times that call for a lower squat.
Keep it in mind.
Benefits of Squatting Movement
- Uses extra calories. Dr. James Levin (Mayo clinic) discovered that lean people ‘fidget’ more than sedentary personalities. He estimates that on average, this fidgeting burns about 350 calories a day. All the extra little movements add up. Squatting, instead of bending (or even squatting momentarily instead of standing) will add to your consumption of calories. It may not melt the weight off but it’s worthwhile, especially considering its other benefits.
- Improves muscular flexibility.
- Encourages Functional Strength. In my post Are ‘Slips & Falls’ Inevitable as We Age? Maybe, I include the squat as one helpful technique toward strengthening. I highlight one training expert from Southern Oregon who finds the lowly (in terms of prestige) squat more beneficial than most common activities, and safer than many exercise machines.
- Aids in intestinal evacuation. Minimally, it can also aid constipation if daily squatting position is used (see Corrective Exercise below). The position can help build anal muscle tone (especially if done in conjunction with a muscle tightening movement during the 1-5 minute sit-squat).
Common Mistakes are Easily Avoided
- Avoid arching the back, forward or backward (neutral is best);
- Be careful of putting knees too wide outside of your natural movement (knees should not be wider than hips);
- If weights are ever used in squats, avoid deep squats; only half-squats should be done.
Note on knees: The cartridge behind the kneecap is very thick and strong. Still it can be impaired or injured with heavy weights, or by enthusiasts with repetitive, long-term, single-activity tendencies. Very deep squats can exert many 100 lbs. of pressure per square inch on the area. This is a reason not to do full squats with weights as it amplifies the poundage. Additionally, if you feel any discomfort even without weights, you should start out only with mini or half squats – as if to sit down on a chair.
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Best Position (for Full or Half squats)
Think of doing your undertaking as a ‘half-squat’ or only going as low as you need to go when performing chores (with the exception of sit-squatting). Below are the key positions for doing either a squat for a task or using squats as an exercise. (See pictures below.)
- Place feet no wider than hips (balance may be easier if knees are not close together);
- Bend knees;
- Lower rear (buttocks) as if about to sit in a chair (maybe even practice over a chair);
- Keep knees behind toes (aiming for over the ankles).
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ADL squats
Okay, I have invented this name. And you may not find this definition in any exercise book, but I think of this particular full squat as the one that allows us to do low work. With aging, the ability to maintain this position for 1-2 minutes without pain can increase our ease of ADL (Activities of Daily Living) in the future.
What is my definition? A squat which is kind of a cross between a half and sitting squat but does not use the position of any other. Instead you allow the low knee to get closer to the ground, and the low side heel to come off the ground. I dare say, you have used it many times without noticing the position. [The garden would be a common venue.]
One small and helpful tip on the ADL squat.
It may feel awkward at first, but switch the low leg (knee) upon each new squat. So the right knee is bent closer to the ground with the right heel up first, then after standing or relocating to a new area, you switch to the left knee being closer with the left heel up.
When do I think about moving with a squat?
Surely your list could be at least as long as my rather limited recollections. Still here are a few times during the day that I make an effort to use the squat. At this point, some of them come as second-nature, unfortunately not all. For sure, it is worth reminding ourselves. My examples:
- Getting pots or pans from the oven bottom
- Removing clothes from the dryer
- Pulling weeds (the ADL full squat)
- Reaching dishes that are in lower cabinets
- Tucking sheets under the mattress
- Getting out the Tupperware containers (a mini-squat for me)
- Sitting in a chair, (sometimes) just before the sit, lift up again and then down
- Reaching into lower drawer of bedside stand
- Squatting for any job that seems it can easily be done that way.
Corrective Exercises
Before starting this short section, I must repeat that as we age, using the squat to maintain ADLs (activities of daily living) is probably more important to us all than other goals. The mini, half and ADL/full squats will accomplish this. Yet, you can certainly benefit further. For those who might really wish to use the power of the squat as a corrective exercise, building strength and helping balance, it’s not very complicated. If you practice yoga, you may already do some of these variations.
Simple Sit-Squat. Starting at 1 minute, work up to 5 minutes. This will strengthen your abdominal muscles, unlike normal squatting. [You can pick some double duty events here too. Aside from contemplation, telephone calls or other more valuable activities, I admit there is always a few minutes in front of the television screen.] While directions almost always say squat with feet flat on the floor (and that should be the goal), if you MUST raise your heels to maintain your balance, so be it. Either start out that way and try to lower your heels, or try moving your feet farther apart.
Second Sit-Squatting Variation:
Squat with feet flat on floor, 12-18” apart. Hug the knees with the arms and grasp the arms above the elbow with your hands.
Third Sit-Squatting Variation:
Squat with feet flat and 8-12” apart. Place elbows on knees and palms over face, leave nose free to breathe. Breathe evenly. For a more advanced posture, (usually only after weeks of practice) increase the time or bring the feet closer together
‘I spend my time at the gym doing diddly squats’
Unknown
Of course the joke doesn’t mean squat if YOUR larger plan is in place.
My Personal Rule
Heaven knows I am not perfect at most activities I attempt, especially those planned for a regular basis. Who is? That doesn’t stop the effort. Can’t say I demonstrate any better perfection here. After all these years, several times a day I STILL find myself in the process of bending to do something and ask myself ‘Why are you bending?’ My silent response (kind of a cue to use) is ‘I’m doing diddly-squat.’ Clearly the goal is to do more than diddly-squat. More often than not, the mere question and response helps me reform my evil ways for a while. Someday I hope to be thankful for all the additional little squats done.
My simple little rule is this
— if you have a short job that can possibly be done squatting, do it that way.
Exercise YOUR squatting rights.
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Photo credit: title-Squatting woman Image by PublicDomainPictures from Pixabay; Squatting variations for AgingwithPizzazz by Michael Sawicky, Squatting child Image by Candid_Shots from Pixabay
