Now be seated again. Consider that your first rep. Yes, a great workout challenges all of the major muscle groups in your upper and lower body. AARP takes a look at how aging has evolved and improved over the decades — and how it likely will change in the years ahead. Read more stories from the Age Issue. Squats strengthen all of the muscle groups in your legs, including your calves, quadriceps, hamstrings and glutes, as well as muscles in your lower back and core.
Those muscles provide the foundation for most activities of daily living. Squats are the antidote to soft couch-cushion syndrome — those challenging moments when we struggle to get up from that deep, old sofa. Learn the rules, tips for playing and ways to win. Plus, how to warm up, what to wear and where to play. Read more about the joy of pickleball. Holding on for stability makes it easier to focus on your form without worrying about your balance, Austin says.
Set your feet about shoulder-width apart or a little wider. Toes should face slightly outward. Keeping your back straight, chest up and heels planted, push your hips back like you are sitting in a chair.
Try to keep your weight evenly distributed on both feet as you do the exercise, with your weight mostly on your heels, not your toes, says Lori Michiel, founder of Lori Michiel Fitness, which specializes in senior fitness in the home. Make sure your knees do not extend forward over your toes, because that can hurt your knees.
Privacy Policy. The coming-up part of the exercise is what really builds strength, Austin says. Aim for two sets of eight to 10, at a tempo of two seconds down, two seconds up. Inhale on the way down and exhale on the way up. As you start to build strength, you can try doing your squats without holding on to anything. For balance, let your arms rise parallel in front of you on the downward part of the squat, then drop them to your sides when you stand up, Austin suggests.
