Your legs are the foundation of your independence. Whether it’s climbing stairs, chasing grandkids, or simply getting out of a chair, strong legs make it all possible. Squats are the ultimate lower-body exercise, targeting your quadriceps, hamstrings, and glutes while strengthening your bones to combat osteoporosis. They also protect your knees by building the muscles that support your joints, reducing pain and wear over time.
How to do it: Stand with your feet shoulder-width apart, toes slightly turned out. Push your hips back as if you’re about to sit in a chair, keeping your chest up and knees tracking over your toes. Lower yourself until your thighs are parallel to the ground (or as low as feels comfortable), then slowly rise back up. Aim for 10-15 reps, 2-3 sets, and focus on smooth, controlled movements. If balance is a concern, hold onto a sturdy chair for support.
Why it works: Squats mimic everyday movements like sitting and standing, making them functional and essential. They also stimulate bone growth, helping to maintain density and reduce fracture risk. Plus, they fire up your metabolism, keeping you energized throughout the day.
