Squats for old people

Last week in my discussion about my arthritic knees, I mentioned that experts recommend doing squats to strengthen the muscles around the knees. They say that squats are “one of the most primal and critical fundamental movements necessary to improve sport performance, to reduce injury risk and to support lifelong physical activity.” Most importantly, the muscles involved in squats are those that keep you from falling. 

I also mentioned that I couldn’t do squats. Actually, I can do a modified version that mostly consists of not using my hands when getting up from a chair (or the toilet). Here’s how to do that type of squat (lifted verbatim from The New York Times:

Step 1: Find a chair or box high enough that, when you sit on it, your thighs are parallel with the ground. Keep your core tense and your chest up, with your back straight.

 

Step 2: Set it a few feet from a wall. The wall’s straight lines can help align your body.

 

Step 3:Stand facing the wall, chair behind you, feet about four inches from the wall. Place your hands on your hips or stretch them to the sides.

Step 4: Keep your heels glued to the ground. Bend your knees and slowly, through a count of five, lower yourself until your buttocks gently touch the box. Try not to actually sit. Rise from the box and straighten your legs through another count of five.

I don't actually do this regimen, but I believe it's a good one.

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