{"id":15479,"date":"2025-07-14T10:00:49","date_gmt":"2025-07-14T14:00:49","guid":{"rendered":"https:\/\/okdiario.com\/metabolic\/en\/?p=15479"},"modified":"2025-07-14T10:00:49","modified_gmt":"2025-07-14T14:00:49","slug":"if-youre-over-60-and-only-have-time-for-one-exercise-this-is-the-one-to-do-according-to-experts","status":"publish","type":"post","link":"https:\/\/okdiario.com\/metabolic\/en\/uncategorized\/if-youre-over-60-and-only-have-time-for-one-exercise-this-is-the-one-to-do-according-to-experts-15479\/","title":{"rendered":"If you’re over 60 and only have time for one exercise, this is the one to do, according to experts"},"content":{"rendered":"

There’s one simple movement fitness experts say is more important than any other once you’re over 60. You probably do it dozens of times a day without thinking\u2014when sitting down, standing up, and getting out of the car. The difference is doing it with purpose. We’re talking about squats<\/strong><\/a>.<\/p>\n

This article breaks down why squats are considered the most important exercise for older adults. We’ll look at what makes them so effective, how to do them safely, and how to modify them<\/strong> if you’re just starting out or dealing with pain. We’ll take advice from Eric Daw, a personal trainer who works exclusively with seniors and calls squats the most important exercise for aging well.<\/p>\n

Why you should focus on squats after 60<\/h2>\n

When done properly, squats target the glutes, hamstrings, quads, calves, core, and even the lower back<\/strong>. These are the muscle groups that help you do everyday tasks, such as getting off the couch, climbing stairs, lifting groceries, or using the bathroom.<\/p>\n

The main benefit is that they help preserve independence. Falls are a leading cause of injury in older adults, and squats directly strengthen the muscles that keep you upright and balanced<\/strong>. Denise Austin<\/strong><\/a>, a well-known fitness expert, says squats also help protect the knees and hips, two joints that often cause problems as we age.<\/p>\n

Research backs this up. A study of adults in their 70s showed that stronger quadriceps strength was associated with lower mortality risk<\/strong> over about 5 years of follow-up. This indicates that muscle strength is a key predictor of survival in older adults.<\/p>\n

How to do this exercise the right way<\/h2>\n

To get the full benefit of squats and avoid injury, good form is essential. Here’s how to do them safely, especially if you’re just getting started.<\/p>\n