Tag Archive for: squat

Fitness: The Basics

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Paula asked me a great question the other day: what are the exercises that everyone can do at home with minimal equipment to improve, or at least maintain, fitness? For all ages? Yes, okay. I can do that. It also helps that I recently started a routine that I do every morning for that purpose. Because, let’s face it, sometimes it’s not very appealing—or even possible—to leave the house. (That’s not our backyard in the photo, but ours looks just like that.)

The first exercise benefits legs: can you “cop a squat” to “pop a squat”? It’s the reason leg strength is important at every age. You may not understand those phrases, so let me explain it another way you may relate to better.

The next time you go into a bathroom to do your thing, you have to sit down. That’s the “cop a squat” part—sitting down. “Pop a squat” generally refers to the act of eliminating waste. All well and good and natural. Then comes the part that requires leg strength: you have to stand up again. That’s the minimal amount of leg strength you need to keep your bathroom visits private. If you can’t do that, you have to rely on someone to assist you.

So, if you value your privacy, work on keeping your legs strong enough to stand up. Simplest way? Stand up and sit down from a solid chair with arms, keeping your legs about a shoulder width apart. You may need to use the arms of the chair or a walker to start pushing yourself up in the beginning, but the goal is to stand without holding anything. Work up to 25 reps where you can sit and stand up straight again. Start adding more sets until you can do 100 total. You can do them over the course of the day or all at once.

No fancy equipment needed to train to cop a squat to pop a squat. Saturday, the complement to leg strength is core strength, and we’ll cover the basics of your core. What are you prepared to do today?

        Dr. Chet

The Spice of Progress

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Last week was about consistency, and this week is about variety, the spice of progress. I recently ran into an orthopedist I know whose first words to me were, “What’s wrong with your ankle?” followed by, “How come you’re not walking properly? You’re not toeing off.” He did an assessment later that day.

The ankle was the result of not walking heel to toe. The walking issue was more complicated. He tested my hip strength a couple of different ways, and I failed miserably. Lying on my side, I couldn’t raise my leg against any type of resistance.

He showed me the exercises to use to gain back that strength, and I’m embarrassed to admit they’re some I stopped doing once I got back the range of motion in my knee. I’ve been focused on getting back my quad and hamstring strength. While that’s fine, I ignored the postural and stabilizing muscles of the lower back and especially the hip. I immediately added those back into my routine. The result was increased soreness as you would expect when you’ve started training again. The change in my normal walking gait was immediate, and I adapted within a week.

Then I got a call from an ex-student.

A Variety of Squats

This was not just any ex-student: Paul still holds the World Powerlifting Organization Record for the Squat at over 1,100 pounds. He mentioned in passing that not everyone is the same when it comes to training. To train more of his gluteal muscles, he squats with his legs four feet apart instead of the typical shoulders-width apart. I’ve tried that kind of squat, and it does activate more of the gluteal muscles.

In addition to foot position, there are squats holding a weight on your shoulders, in front on your chest, with a kettle bell held between your legs, or with a dumbbell in front of you. You can also sit down, almost, and stand back up.

What’s my point? There are two, actually. You can increase the strength of a joint by adding a variety of exercises that stress the joint at different angles. Second, it helps to have an exercise professional guide you through the process so that you’re doing them properly. It’s worth the price of a 30-minute session to add variety. In eating, that would include the cost of taking a healthy cooking class.

The Bottom Line

No matter your age, being consistent is essential to building a foundation. To take your health and fitness to a higher level, consider spicing up your workouts—not necessarily more strenuous exercises, because something low stress such as walking or yoga can make a difference. It takes time and the rewards may not result in documentaries filmed about you, but you have no idea your capacity until you try.

Paula and I are going to take off Labor Day week, so I’ll see you after that.

What are you prepared to do today?

        Dr. Chet