It turns out there are so many benefits to squatting regularly, why not start practicing now?

Today, we are going to talk about a simple and magical health exercise - squatting . Don't underestimate this exercise, it can be done anytime and anywhere, and it has many benefits!

In July 2023, a study published in the British Journal of Sports Medicine pointed out that "isometric exercises" such as wall squats are the best choice for lowering blood pressure. In simple terms, isometric exercises are exercises in which the muscles are exerting force but the length remains unchanged, such as wall squats, plank support, and horse stance .

The benefits of squatting are more than just lowering blood pressure

1. Reduce the harm of sitting for a long time

The pace of modern life is accelerating. Many people have to sit for a long time because of work. After a long time, it is easy to cause body stiffness and back pain. At this time, standing up and doing a few squats can effectively relax the waist muscles, help joints move, and improve the body's balance.

2. Good for the Heart

When squatting, our body needs more oxygen and nutrients, which actually promotes blood circulation throughout the body. At the same time, squatting can also increase the range of motion of the chest and lungs, improve cardiopulmonary function, help prevent arteriosclerosis, lower blood lipid levels, and reduce the incidence of coronary heart disease and stroke.

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3. Weight loss and body shaping

Squatting can help burn excess fat, especially in the waist, hips, abdomen, legs and other parts. Regular squatting exercises can increase muscle strength. If you stick to it, you will find that your body lines become tighter.

4. Lubricate joints

Squatting can stimulate the tissues around the joints, promote the circulation of synovial fluid, lubricate the joints, and reduce joint wear through the regular folding of the lower limbs.

5. Improve blood circulation

Healthy lower limbs are the basis of good blood circulation. Strengthening lower limb strength training can promote blood flow from the limbs to the heart and ensure smooth blood circulation throughout the body.

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How to do a squat correctly?

First, keep your back straight, lean your chest slightly forward, and tighten your abs. Then, slowly bend your knees.

Here are a few tips:

Don't let your knees extend beyond your toes : This will protect your knee joints.

Don't let your knees bend inward : Keep your knees and toes in the same direction to avoid turning them inward.

Don't slump your waist : maintain the natural curve of your waist to avoid waist injuries.

Squat range : The best range is that which does not cause knee pain.

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If you are just starting to try it, you can practice against a wall first. Do it in 3-5 sets a day, each set lasting 1-3 minutes , and then increase the intensity after gradually adapting. Of course, if you feel pain in the front of the knee joint during the process, you should stop practicing.

Precautions

Although squatting has many benefits, you should also pay attention to the following points in actual operation:

If you hear your knee pop when you squat , don't be too alarmed. If it happens occasionally and then becomes comfortable, it's normal; but if it's painful or persistent , it could be a warning sign from your body and you need to see a doctor.

If you feel knee pain when squatting , it means you may have joint problems. You should consult a doctor to avoid aggravating your condition.

If you feel chest tightness and shortness of breath during squatting , it may be because blood return is restricted, resulting in insufficient blood supply to important organs. In this case, you should stop exercising immediately.

In short, although squatting looks simple, you still need to pay attention to methods and techniques to get the most benefit from it. I hope everyone can find a way of exercise that suits them and enjoy the happiness brought by health!
References

[1]Exercise training and resting blood pressure: a large-scale pairwise and network meta-analysis of randomized controlled trials. British Journal of Sports Medicine Published Online First: 25 July 2023.