Embrace Change and Growth in the New Year: The Power of Squats
As we welcome a new year, many of us find ourselves reflecting on personal growth and making resolutions aimed at improving our health and well-being. One of the most common goals people set is to incorporate more movement into their daily lives. It’s wonderful to see the excitement surrounding challenges and slogans like “New Year, New Me.” However, the key to success lies in consistency and sustainable practices that genuinely fit into your busy lifestyle.
For many of us, work schedules and family commitments can make it challenging to find time for the gym. Add the fact that many of us are tethered to our desks, whether at home or in an office, and it’s easy to see why making time for exercise can feel daunting. Research indicates that prolonged sitting is associated with various health risks, including impaired glucose metabolism and an increased risk of type 2 diabetes.
To counteract the negative effects of sitting, we recommend a simple yet effective strategy: incorporate short, frequent bursts of physical activity throughout your day. Engaging in lower body exercises, particularly squats, can help improve glycemic control, enhance cardiorespiratory fitness, and even boost immune function.
*How to Perform Proper and Safe Squats: A Step-by-Step Guide*
To kickstart your movement routine, we encourage you to join our office challenge—performing 10 squats every hour! Below is a comprehensive guide to ensure you perform squats safely and effectively, with additional adjustments for added stability.
1. Preparation and Setup
Instructions:
- Stand with your feet shoulder-width apart.
- Keep your toes slightly pointed outward (about 15 degrees).
2. Engage Your Core
Instructions:
- Tighten your core muscles by drawing your navel in towards your spine.
- This will help you maintain stability throughout the squat.
3. Lowering into the Squat
Instructions:
- Begin to bend your knees as you push your hips back, as if you’re sitting down into a chair.
- Keep your chest lifted and your back straight. Avoid leaning too far forward.
4. Depth of the Squat
Instructions:
- Lower yourself until your thighs are at least parallel to the ground, or as low as comfortably possible while maintaining good form.
- Ensure your knees do not go past your toes to prevent strain.
5. Returning to Standing
Instructions:
- Press through your heels to rise back to a standing position, straightening your legs and returning your hips to a neutral position.
- Squeeze your glutes at the top of the movement for added engagement.
Adjustments for Added Stability:
Use a Chair or Elevated Surface: If you’re new to squats or want added stability, practice squatting to a chair. This can help you gauge your depth and provide a safety net if you lose balance.
-Wall Support: Utilize a wall or sturdy piece of furniture for support. Stand with your back to the wall and slide down as if sitting. This can enhance confidence as you build strength.
-Resistance Bands: Incorporating resistance bands around your thighs can provide additional support and help activate your muscles more effectively.
Remember, introducing exercise into your daily routine doesn’t have to be a chore. By implementing small, manageable movements like squats, you can break up long periods of sitting and improve your overall health. Join us in our challenge, and let’s support each other on this journey towards greater well-being!