Key Takeaways
- A balanced physical routine combining aerobic activity and strength training supports mobility and independence as adults age.
- Experts highlight squats as an effective move to maintain bone density, joint flexibility, and lower-body strength.
- Research suggests strength training is linked to lower overall mortality risks and improved metabolic health markers.
What the Source Says
Medical professionals and personal trainers emphasize that regular physical activity is essential for healthy aging. According to doctors from organizations including Kaiser Permanente, UTHealth Houston, and the University of California, San Francisco, combining aerobic exercise with strength training helps combat natural age-related losses in bone density and muscle mass.
Among various strength movements, experts highlighted squats as an exceptional exercise for overall functional health. Research suggests that doing squats helps older adults retain lower-body strength and improve flexibility in the hips, knees, and ankles, making everyday activities easier. Experts from Wellness By LifestyleMD and internal medicine specialists in Texas note that strength training is associated with a lower risk of death from all causes, improved blood pressure, better insulin sensitivity, and enhanced body composition. Furthermore, maintaining muscle and bone strength helps reduce the risk of fractures during falls, which remain a primary cause of hospital admissions for individuals aged 65 and older.
Practical Notes
Fitness instructors recommend starting squats using body weight before adding extra resistance like dumbbells, kettlebells, or thigh bands. Basic technique guidelines include:
- Stand with feet roughly hip-width apart near a wall or counter for balance if needed.
- Push the hips back as if sitting in a chair, letting knees bend naturally.
- Lower down only as far as you can comfortably control.
- Press through both feet to stand back up, squeezing the glutes and exhaling on the way up.
Trainers suggest aiming for 8 to 12 repetitions for a few rounds, choosing a resistance level that makes the last couple of repetitions feel challenging. If knee or back pain occurs, full step-by-step guidance on exercise modifications is not specified in the source; please check the official notice.
Before starting a new exercise program or modifying your current routine, please talk to your doctor.
Source: healthy aging exercise older adults - BingNews · Published October 23, 2026 · Photo by Big Dodzy on Unsplash
This article is for general information only and is not medical advice. Talk to your doctor before making health decisions.