Why Every Senior Should Be Doing Squats Daily 

I am now 72 years old yesterday I did 25 squats that was probably five too many but I did them I feel pretty good my body starting to really lose a lot of weight because I'm doing keto and intermittent fasting good luck everyone

Female here, 70 yo, five feet, 100 lbs. I do sumo, goblet, front squats, curtsy lunges, step ups, calves, you name it. No exaggeration here. Done weekly at home. Also do fire hydrants, dunkey kicks and my least favorite is the glute bridge. I do mostly 20-25 reps three times. Or 100 squats in a day, in 20 reps increments with 30 seconds rest in between reps. Or on a day I do 60 incline push-ups, squats and mountain climbers three times. And I have osteoporosis. Thank God I am very strong. I will be 71 on Valentine’s Day. Oh, forgot that I also walk 4-5 days a week for 30 minutes. Why do I do all these exercises? I live alone and hope to be able to continue being independent. I also eat a healthy diet at home. Occasionally, eat out. Not easy to eat healthy foods at restaurants. UPDATE: I am excited about discovering yesterday from another RU-vid trainer doing a Sumo squat while holding dumbbells resting between the bodies' trunk and your legs. Did three minutes with 12 lbs. dumbbells. I think that should make the legs stronger. A new one for me. I like variety and continue to seek new ways of exercising to avoid boredom. 3/26/23

Good article. I've been a house painter for 35 years. Climbing ladders almost daily and extension ladders in the summer has been a key factor in keeping strength and flexibility. These exercises should be incorporated by everyone.

thanks a lot Dr Todd..i am male 58 living in India. i had mild heart attack five years ago at the age of 53..till then i used to do push ups squats etc then stopped as my cardiologist advice me against it immediately after the angioplasty...then came covid and i could not go to the doctor...so now he has given me go ahead to do bodyweight strength exercises..i am doing forward lunges...squats...indian Hindu push up....cot chair lift...glute bridge,,,plank just one set of 10 each...i will increase gradually..feeling extremely fit physically and confidence level in mind has increased...hope i am on right track....cheers

As a family practice P.A., I often have discussions of exercising with seniors. There is a basic routine of simple calisthenics I often have them start with, and squats are always a part of that. "Squatty Potties" . . . because you want to stay strong and not need your kids to help you on & off the toilet! It's the little things that help ensure quality of life as we age.

With the number of people who mostly sit in a chair all day (like me), these exercises are vital, regardless of age. Growing older doesn't have to mean getting old, if we take care of ourselves.

I’m 65 and I do 160 squats (4 sets of 40) every other day, but I dip down way past my knees. My legs have grown really strong. I’m trying to get my wife to do them.

This actually makes a lot of sense. One of the first signs of instability in older people is this imbalance and weakness getting up and down, and in the thighs both front and back. Very important exercises. Thank you Dr. Sullivan.

This year, I started adding squats to my regular gym routine. They have already made a huge difference. I feel so much stronger and stable.

These are all good exercises and as you get older you definitely want to keep,doing them. I will add though, you should start to incorporate weights, dumbbells to start, as soon as you start to feel stronger, say 25 body weight reps. Adding weight to the squat will help with bone density, which is something that is critical to strengthen especially in older individuals. Keep at it everyone!

this is great. I really learnt how to build the strength to do a squat. I always hurt my knees. Now I will slowly build strength around the knees

He's right. Squat is the best single exercise for overall fitness, including balance. And can do it anytime, anywhere.

This is great. Thank you. 20 years ago a massage therapist told me the legs are the key to staying strong as age increases. He was surprised how much leg muscle mass I had, he told me to keep it and that would help me so much in elder years. I’ve been looking for this kind of exercise path to rebuild. Excellent.

Great advice . Squatting with the hands out and up ( will increase the heart for a cardio workout as well - so important )

clear & well explained. i liked the gradual steps progressing to complete squats without support.

My husband is 77 Doing about 250 squats 4/5 times per week (in sets of 17 but not 250 straight). Feels great. Does 500/day once a month just for challenge.

One small but importált point as you’re squatting is to remember as you bend down to keep your knees behind the toes, not over. I used to do it incorrectly but find the yoga way strengthens me even more

thank you doctor for that seniors exercises " squat " , God bless you. Hello from Algeria

Another VERY IMPORTANT exercise for seniors is "single leg standing", which actually aids in performing the squat better.

Thank you for your excellent advice. Exercises are necessary for everyone, but even more for senior citizens. We all stay seated for hours. The thought of going to the gym "one day" does not help. I keep going to the gym 4 times weekly and there is a huge positive difference between my no-gym years and these frequent visits for 3 yrs. Stay healthy and happy.

Thanks Dr. Sullivan. Very clear instructions.

Studies with the elderly in Japan have shown using the arms of a chair to get up, but crossing one's arms over the chest and lowering oneself as slowly as possible into the chair every time a person gets up or down, is hugely - and measurably - effective for building both core and leg strength.

Thank you that was really helpful Dr. Sullivan and your lovely demonstrator did a beautiful job of demonstrating the progressions to the ultimate goal of the exercise! 👋🏼👋🏼

I watched this video and was extremely helpful to me. It meant I didn’t go to the me not to go to toilet at night. Very helpful

These squat exercises are really good. Even though I suffer from lower back pain they help provide me with stability as well as helping me with my fitness. Thank you Doctor Sullivan!

Thank you Doctor Sullivan. I'm 59 years old and have been squatting the better part of my life. You can't beat a jolly good dump every morning.

Thanks for your kind instructions on such informative video 🙏🙏🙏

Excellent teacher...so well explained.

Excellent video with very clear instructions and easy to follow demonstrations. Thank you.

Very well presented and with a logical progression. Thank you.

I after revision tkr surgery in one knee and lots of changes in other one,was having buckling problem in both the knees. Now after two years a one month of excercises suggested by you, I have never buckeled and feel much more confident.Thanks.

Thank you Doctor Sullivan (one of Irelands oldest names) , I was doing squats fairly well and regularly, but I ended up with a bulging disc L4/L5 and it really took me four months to recover from it nothing to do with exercise but a bad movement trying to catch a falling glass 🙈…Now back exercising and going to get back to squats slowly but now starting to enjoy my exercises again , as a 70 year old man I know how vital it is to keep fit and eat a very good diet avoiding processed..

Very good video and demo. I turn 70 in December. As part of my weekly workouts I do squats everytime. I also do Ta'i chi which is very good for flexibility and balance. I can stand on one leg with the the other leg bent at a 90 degree angle for a minute and sometimes longer. If you can get up from a chair with using only your legs, get out from a car with using only your legs, get out of bed with only us ng your legs, then you have good strength in your legs and most likely overall good health too. Thank you again for this video.

Very well showed, thank you very much for posting

I just found this video today Sunday by accident. I am very inspired by rosario francis here sharing her exercise routine with us. I am reasonably fit but need to improve, maintain body strength. 🙂🙂💚💚💜💜🤜🤛👏👍

Love the clear demonstration. What a great helpful video. Thank you !

Thanks. I'm aiming to do this to eliminate the minor back ache I get in bed. Your vid. confirmed what I suspected was causing it. That first exercise can even be done in bed to relieve the ache.

Many thanks to both of you for this video of simple but extremely helpful exercises for us --- the seniors -- K K Kishore, New Delhi India

I love the demonstrations. Simple, elaborate, easy to follow, doable and extremely helpful.

Did this gentleman introduce his demonstrator? Good exercises and very important. People say that they’re getting old and cant do these exercises, yet the saying “use it or lose it’ is ver true.

Finally, a senior exercise video that will really build strength gradually. Also, with my scoliosis, it will help to straighten my spine gently, over time as I build up to the unsupported squat. Thanks so much!

Thanks. Great exercise well explained. I am graduating to a better squat slowly

I STARTED WITH 2 A DAY-NOW DO 10-15 STRICT….LOOSEN ME UP BIG TIME…THANK YOU FOR YOUR WISDOM.DR.BRYANT LANE.

I use to have a 450lb squat. Now due to bad arthritic knees, I work at getting out of a chair! But yes, the squat is key to good overall health.

Thank you! This is exactly what I was looking for to add to my daily cardio+ routine

I'm 60 and recently was able to full deep squats again for the first time in 30 years... As a complete change of diet at age 59 resolved all joint pains and reduced fat levels markedly... May i suggest, that in the deep squat movement, once one has a good feeling of balance, that to cross your arms over and rest them on your chest, will move the centre of gravity rearwards, which therefore promotes pushing upwards with a much straighter, more vertical spine. Then the power of the leg muscles are doing the real lifting, and not placing the back/spine in as much risk of injury. Even as a young fella, i used to lift with the bar resting on my chest at mid-shoulder level, not on my upper back.

Wow, thank you for publishing such a wonderfully easy and precise exercises for us senior, I am 78 and will definitely follow these. I would also like to thank my friend for sharing this clip with me... I have subscribed for further exercises for us seniors.... Thank you...

Thank you. My wife and I and are starting to seize up and this sounds like just the ticket to rebuild strength and balance. I tried some while watching and I could feel the burn. Not grinding, not bone pain, just good muscle burn. Yes, this is very helpful. Thanks again!

Really helpful for us in our 60's with autoimmune disease and arthritis. Please do more. It's very motivating to see real people. Thanks for sharing.👏🏼👏🏾🧡

Thank you for sharing, Doctor. Anthony from Santacruz, Mumbai, India.

I’m going to begin those in the morning. Thanks for this

Great explanation and progression thank you

Thanks for sharing I’ll add to my daily yoga 👍

Thank you Doctor.Great exercises for my bones.👍

Good day! Dr. Todd for clear demonstration for senior eercise. All the best.

Well done video. I'll be sharing this with my patients. Thanks for making my job easier.

Qi gong is the best exercise for senior citizens. Practiced in China for thousands of years, older people stay healthy, mobile and fit all their lives

Very nice calm presentation. Thank you. Very helpful for many seniors and people of all ages.

Hi Doc, Great advice! In Chinese Gung Fu this posture is called the horse. The Horse is the most important stance because this is the foundation to all fighting. Also this stance can be done with the back against wall for safety sitting to 90 degree.eventually holding 5 minutes and more up to an hour to build a powerful lower body.

AMONG AMERICA’S TOP-RATED SONGWRITERS, FEW IMPART HEART Of all the song works I’ve collected on various media throughout my lifetime, I’ve learned that the most endearing and beautiful songs were those which included heart in their work as well as skills. And though I like a lot of the songs they have created for the song market (usually it’s because of their music) they are nowhere near the top of my list of appreciated songs when I consider a few songs, very special songs, written from the heart as well as the mind, forming the best and favorite of my collection of songs purchased from the music market. Though, however, there is one songwriter’s works that have not been heard on radio or in the public music square. When asked what kind of songs she writes, I tell them her songs are just too good to be branded with one of today’s labels. * That list is topped by my most favorite songwriter: Sarah Jones Key. Before thinking about what sort of music to put to Sarah’s lyrics. I first must read her lyrics. Not once, but many times while giving thought to the music it surely deserves. Though, surely, her songs have never gotten from me, or my best compositions, the great music they truly deserve. With any of Sarah’s many songs, I can never separate the loveliness there is to easily find in those lyrical messages, and that same loveliness that appears in her; in the beauty of her personal warmth and wonder, she wrote from her heart those wonderful songs. * Then there is Lee Greenwood (author of Trump’s favorite theme before his stage appearance: God Bless the USA). His other songs that are top rate as well. * Vince Gill has become one of my favorite songwriters. * Dolly Parton is very hard to place. She is part of my list with songs like “Jolene” “I Will Always Love You” “Coat of Many Colors.” When I hear her songs, and knowing her better from the interviews I’ve seen, and her movie “Coat of Many Colors”, she is never “not” one of my favorite songwriters. * George Jones has become one of my favorites, as was his songwriter wife, Tammy Wynette. Since I’ve become fond of classic country music, I’ve become acquainted with the great talents that have existed for a long time in the country music field. * In the blue grass field, Ricky Skaggs is firm favorite. Chris Stapleton and his songs really stand out among many great blue grass songwriters and musicians. There are other good writers, most whose names are not easily recalled, because I have only heard just one or two songs from them. My aged faculty for memory more easily recalls artists who have made a recurring impression on me with more than just one or two song hits. Among them, however, is a hit song “Feed Jake,” written by Danny Mayo, sung by Pirates of the Mississippi. My favorite, Sarah Jones Key, will one day be your favorite songwriter, as well as the favorite of most of the rest of the world. When Sarah’s songs are eventually heard and evaluated by a publisher with values that are not anything like that of today’s standards. Sarah’s songs await a publisher whose ears are equipped with genuine ability to hear and find the “heart” included in the song he’s received by mail. Rather than today’s usual publisher, whose interest is in the routine makeup of noise, high volume, with lyrics that don’t make sense, and mediocre effort in attempts at music. Unfortunately, noise and high volume with lyrics that make no sense, are today’s most promising prospects for the common interests of today’s publishers. No longer are publishers on the lookout for the rare songs that become the music standard. Rather, their ears are attuned for the many, many song entrees, submitted without merit or effort, and sounding like they were copied from other unmerited hits. Ironically, they present to him an absurd promise. With his eyes focused solely on big financial returns on his investment, he knows that in this culture that has become a dominate consideration, those songs will climb to the top of the music charts today. Though tomorrow they will have quickly become forgotten. But there is a promise for the future in music. Sarah’s songs will be there in future as well. We prepare for the future. In the future, there will be those who will again, begin looking to the arts to find treasure. The arts will again contain those values sought, often appearing for those of yesterday whose eyes and ears sought that treasure and found it in yesterdays’ heart. Those future eyes and ears, looking for treasure among the arts, will find the songs from Sarah, and in those songs, the heart she included will be found. The treasure sought and intended, from Sarah’s heart, will be found there and treasured. Richard Weston Jones Composer, Early American

Very very important if you ever travel to Asia and have to use Asian squat toilets. I had to learn it quickly. Strong legs, glutes and stomach are very important. Especially for us seniors.

I can't get anywhere near a squat. Just starting. Wish me luck!

Solid advice. Thanks for the encouragement.

Wow. You folks are really taking care of yourselves. Good job.

I do squats Press-ups from knees Chair dips every other day. 20 then 15 Great for overall strength

Thanks Dr Sullivan,I hope I learned to do some good exercises for my self ...I have weak legs and knees... Good blessd you ...❤

Great help. I am in my eartly 50's, working in Kuwait. Already started with this routine. Want to enter my 60's all fit and healthy. Thanks.

Love the clear demonstration. What a great helpful video. Thank you !. Love the clear demonstration. What a great helpful video. Thank you !.

Thank you I'll be getting this out.

Great video. I've fallen many times over the decades but have found it increasingly difficult to get up. These exercises may help. Thank you.

Excellent presentation.God bless you .

Dr. Sullivan, your assistant has a wonderful smile.

I've been told many times that whatever I'm doing, whether it's yoga, tai chi, or squats, to not have my knees out beyond my toes, particularly as a senior. Doing otherwise, I've been told, risks injuring my knees. I can do a pretty full squat following that rule, and I would suggest anyone doing this check with their doctor or orthopedist about this.

At 67 the first attempt at an Asian Squat was painful. Next day easier. Haven't made it past 5 minutes but the results are amazing. Just a minute a day does wonders. This video could be very beneficial before you try to stay down in the squat position.

Thank you. This will motivate me. Cheers

Thanks. Slowing strengthened my broken leg after operation helped me gain strength buy performing this squat progression Now I can have my life back and can walk tree miles two years latter. Keep squatting.

I'd really like to see a senior showing us these squats

Good clear instruction, though I can’t help thinking of “Young Frankenstein” while watching this lady being instructed what to do!…..

Thanks love the sitting down and standing up holding the Chair back 😊

Thank you Todd !

Instead of a partner assisted squat you can use a resistance band attached to a wall or anchored to a door to stabilize you.

Simple and good excercise..this can be done by me

Very useful instruction given by you.thanks.

Thanks!

At 67 I’m still cycling 40-60km, 3-4 days a week at 28-30kph. Running 8-12km & swimming a few days. And intense HIIT workouts 3-4 days/week.

These are the kinds of exercises I was looking for sometimes. Being an elderly person my body balance and walking is becoming unsteady. Thanks for your helpful video. The demonstration is being done by a young lady, what about having a senior person do this demonstration to make it more realistic?

Great Video! Love it!

Thank you, Dr. Todd. Good exercises.

As a functional movement coach, I totally agree that squats are the most important exercise to master. However, it is essential to get the technique right as squats done incorrectly can accelerate the aging process in your joints and hurt your back.

I've been doing horse stance and squats for 2 years it's helped in my odds defying recovery from a shattered hip and pelvis at 52. Awesome exercise I do more of the horse stance easier on your joints

Excellent guys thanks...

Thank you very much for sharing this information.

Squats are good for balance, strength, flexibility, cardiovascular efficiency, and lung capacity. I do one rep of sixty squats every morning Monday to Friday. Full squats, touching the floor between the legs at the bottom. Touching hands above the head at the top. Trust me, it works on all those areas.

I have been told to not bend your knees past a 90 degree angle to protect the knee joint. Particularly important if you are using additional weights during exercise.

You'll get there don't quit!

Very useful. We'll explained & well demonstrated.

I'm feeling inclined to do the fox trot after the box squat.

Very good program! Can you give an approximate "top number " of reps we should aim for??? Thanks.

Am following, trying what I can do - brilliant. Thank U ever much

Thank you for this video. I have been doing squats with weights .