Have you ever heard that squats are the “perfect exercise?” Our team was recently encouraged by our nurse Brad to participate in the “Squat Challenge!” You may ask why? Squats build muscle. Performing squats will increase muscle thereby making you stronger, as well as increase agility and flexibility. We all know how vitally important this is as we age.
The many health benefits of daily squats:
Building muscle: The main purpose of squatting is to develop strong legs, specifically the quads, hamstrings, calves, and lower back muscles and abs! Squats will also promote muscle mass throughout your entire body because performing them in the correct manner will increase your heart rate and increase secretion of anabolic (muscle building) hormones such as human growth hormone and testosterone. If you squat with added hand weights, it will mimic life tasks such as picking up something heavy and lifting with your legs.
Squats not only increase muscle, but they can also work your cardiovascular system. You can eventually increase the speed at which you perform them which will increase heart rate, helping regulate lipid and insulin levels.
One of the great things about living in SW FL is our ability to be outside year-round and participate in many different outdoor activities. Our Caring Medical patients often come in to see us because they want to return to performing activities such as tennis, golf, pickleball, bicycling, run/walking, swimming, kayaking, fishing, hiking, and so much more! As regular squatting improves muscle strength, you improve balance and speed. Stabilizer muscles are strengthened, and flexibility increases, thus reducing the risk of sports injuries. Another side benefit is that because squats keep you moving, your bowels will keep moving as well! Never underestimate the power of a good poop!
Brad shared this very interesting study with our Caring Medical team, “Cancer-Specific Mortality Relative to Engagement in Muscle-Strengthening Activities and Lower Extremity Strength.” We all know that cancer is one of the leading causes of death and disease in the US. Many health care dollars are spent on treatments and research. Sarcopenia or progressive and generalized loss of skeletal and muscle mass and strength is especially prevalent in cancer patients. Results of the study showed that about one out of every five cancer deaths could have been avoided if the individuals had been in the top quarter for strength. Researchers state that more study is required, but the take home message is to work on strength-training to decrease risk of death from cancer BEFORE that diagnosis even hits home.
Will you join our team in the Squat Challenge? Go as low as you can comfortably go, holding onto something for balance if necessary. Squat until you feel a burn or until the squats become difficult. Do not focus on the number as much as “feeling the burn!” This workout will take 1-2 minutes per day. Lowering cancer risk (and all cause mortality) by strengthening your legs may sound silly at first, but remember anyone who gets ill, eventually needs to get out of bed, walk, and return to daily living. Already having strength dramatically improves our chances of going through difficult times, especially recovering from illnesses or surgeries.
