Think fitness means hours at the gym? Think again. Before you break a sweat, it helps to know the difference between just moving your body and actually boosting your health. Physical activity is any movement, from chasing after your pet to dancing in your room. Exercise is more focused and intentional, like a brisk walk or a yoga session. And fitness? That’s your body’s overall ability to keep up and stay strong. It’s not just about muscles—your heart, lungs, brain, and even hormones play a role. The best part? You don’t need fancy equipment and extra expenses to stay youthful—just the right kind of movement.
Squats: An anti-ageing exercise you can do anywhere
Staying strong and mobile in your later years doesn’t require a fancy gym membership or high-intensity cardio. According to geriatric researchers and public health experts, a simple movement—the squat—may be one of the most effective, no-cost ways to maintain strength, flexibility, and independence with age.A growing body of research supports this idea. A study published in the Journal of Strength and Conditioning Research (2022) analysed squatting patterns in adults aged 70–85 and found that both traditional squats and chair squats significantly activate key muscle groups involved in everyday movements, like walking, rising from a chair, or climbing stairs. Lead author Dr. Joel Press, a specialist in physical medicine, noted: “These simple squatting motions target the glutes, quadriceps, and core—muscles critical for balance and injury prevention in older populations.”
Ageing muscles need more than just walking
As we age, sarcopenia—the gradual loss of muscle mass and strength—becomes more prominent. According to the Centers for Disease Control and Prevention (CDC), adults over 65 should engage in at least 150 minutes of moderate physical activity weekly, including muscle-strengthening exercises twice a week.However, it’s not just about walking. Research published in Medicine & Science in Sports & Exercise (2018) found that older adults who engaged in regular lower-body resistance training, including squats, experienced improved functional mobility, faster walking speed, and fewer falls. Dr. David Behm, a co-author of the study, explained: “Squats offer functional benefits because they mimic real-life movements. They train the body in a way that supports daily independence.”
From research to routine: How to squat safely
To start, try bodyweight chair squats:
- Stand in front of a chair with your feet shoulder-width apart.
- Slowly lower your hips back as if sitting, then gently touch the chair without fully sitting down.
- Push through your heels to stand again.
- Repeat 8–10 times for 2–3 sets, gradually increasing as strength builds.
The squat trick you should know to stay mobile without a gym
If the gym feels out of reach or intimidating, you can just go for simple squats—especially chair squats, which can be an easy and effective way to stay strong and independent as you age. New research looked into how two common squat variations affect older adults’ muscles and joints, and the findings are both reassuring and useful.Researchers studied healthy seniors aged 70 to 85 doing two types of squats: a regular bodyweight squat and a chair squat (where you squat onto a standard chair and rise again). Using motion sensors and muscle tracking, they measured joint movement, muscle effort, and power during both exercises.
- Chair squats (CSQ) are great for building hip strength—ideal for improving stability and preventing falls.
- Regular squats (SQ) work more on the knees and ankles, helping with mobility for daily tasks like climbing stairs.
- Even though both types of squats use the same major muscle groups, they engage them in slightly different ways—so alternating between them can give a full-body lower-body workout.
Both can be done at home, with no equipment, making them safe, practical, and accessible—even if you’re not a gym-goer.Strengthening your lower body helps preserve your ability to walk, climb stairs, and get up from chairs—all essential for staying independent. Plus, chair squats mimic real-life movements, making them especially helpful for everyday function and confidence.Also Read: Just a daily walk can help prevent dementia and heart disease
