Squats are a simple, yet great overall exercise. Research has proven that squats are an essential part of fundamental movement skill development (1). Squats help enhance strength beginning in childhood and can prepare us to be physically active throughout our entire lifetime!
Squats in Children
Helen Collins, PhD at University of Edinburgh and a Sport and Exercise Scientist at University of Dundee said “the finding that resistance training has a positive impact on [functional movement skills] suggests that children could improve how well they can move by taking part in this mode of exercise” (1). This would then ultimately have an impact on physical activity levels laying a foundation for good health in childhood and later in life (1). Did you know that children are encouraged to engage in at least 1 hour of exercise-based play per day (2) and this can include squats – frog squats, kangaroo jumps etc! Make it fun!
Squats in Pregnancy and Postpartum
Specifically regarding women’s health, squats can help in many ways. They can be a great position to help progress labour – think squat racks and frog squats to help get that baby lower. Into the postpartum time period and beyond, our glutes can significantly atrophy due to increased sitting and a weakened core and therefore, squats are important to build that muscle mass back. Paired with proper core and pelvic floor re-training from your pelvic floor physiotherapist and you are well onto the road to recovery.
Further to just performing squats, there is a RIGHT way and WRONG way to do them, which is especially important regarding pelvic health! Breathing during squats is CRUCIAL – if breath mechanics are not performed properly our pelvic floor can take unnecessary strain. When you lower into a squat you should be INHALING and when you rise from your squat you should be EXHALING. Think exhale on exertion!
Squats in Older Age
As we age and enter the geriatic phase of our lives, squatting is very important to maintain muscle mass and maintain basic functions such as 1) getting on and off the toilet; 2) climbing stairs; and 3) picking up your kids or grandkids. Squats also help to maintain bone density, which is crucial during our later years of life.
In conclusion, squats are an essential exercise that should not be overlooked during any life stage. They offer a wide range of benefits including improved strength, function, and mobility. By incorporating squats into your routine, you can target various muscle groups including your glutes, quads, hamstrings, and back muscles. Additionally, as previously mentioned, squats can help increase bone density and improve posture, leading to better overall health. Whether you are a child, adult, or senior, squats should be an integral part of your fitness program! (sourced from chat gpt)
Written by Jillian Renaud MPT
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