07/03/2026
I love squats!
And this is one of the reasons why!
I had a student (one of my older students, 70+ years old) tell me how in the supermarket the other day she impressed a fellow [senior] shopper when she squatted down to get something from the bottom shelf!
No grunting or back pain! No knee clicking !
And THIS is how what we do ON the mat helps us OFF the mat!!
Just one minute a day of deep squats counteracts sitting by immediately reversing “sitting disease” through improved blood circulation, activated metabolism, and engaged muscles.
This brief, high-intensity-action reduces cardiovascular risks, strengthens the core and lower body, and increases flexibility in the hips and ankles, effectively reversing the stiffening effect of long-term sedentary behavior.
To elaborate, squats act as a “metabolic switch”, helping to regulate blood sugar levels, improve insulin sensitivity, and boost metabolisms that stalls during long periods of sitting.
Unlike sitting, which causes muscle inactivity, a deep squat engages major muscle groups, including the quads, hamstrings, and glutes, preserving leg strength.
Squatting increases your blood flow to the legs and brain, counteracting the reduced blood flow causes by sitting.
Deep squats also help decompress the spine, stretch tight muscles and improve hip mobility, reducing chronic back pain and knee pain.
If you want to step it up, research shows that doing one minute of squats every hour can actually help preserve cognitive function, including executive function and focus, which are diminished by prolonged sitting.
SOURCE: www.healthandme.com/fitness/this-squat-variation-could-help-reverse-the-effects-of-sitting-all-day-article-151131678/amp
