Squat more, sit less
If you have been to some of my Pilates classes recently, we have been practicing squatting and getting up and down from the floor without using your hands and arms. If you think about it, squatting is a very functional movement that we use in everyday life... putting clothes into a washing machine, gardening, picking up/putting something down (especially if it's heavy) and even sitting. It's just a shame that once we squat to sit, we stay in a seated position for far too long.
A recent article published in US News Health, proposes that we should all be sitting less and squatting more.
So what can we do about this and why should we bother?...
HERE'S THE ANSWER
To quote the article, ''...in recent years, the chair has become public enemy No. 1, with health advocates claiming "sitting is the new smoking".
You may have even heard the term ‘’sitting disease’’. Sounds scary, but all we need to do is reduce the number of hours we sit (50-70 per cent of us spend around six hours a day sitting).
So let’s squat more instead! Regular squatting helps to strengthen stabiliser muscles, ligaments and connective tissues. Squats also help prevent injury by improving your flexibility and range of motion in your ankles and hips. Overall, squatting means healthy hips, and healthy hips mean a healthy spine, and ultimately, you're only as young as your spine is mobile.
If you squat easily, it means the three critical joints of your legs – the ankle, knee and hip – are functioning in harmony with each other and your brain.
So let’s practice safe squatting. Scroll down for essential squatting tips and a how to squat safely video.
HOW TO SQUAT SAFELY
Alignment of the back of your head in relationship to your tailbone is important so that you maintain a long spine. Move your hips back (rather than moving your knees forward), making sure your knees remain over your toes rather than caving inward. Keep the weight in your heels and feet flat. If you have knee concerns, then keep your range of movement small.
Once your squats improve, then the aim is to move towards the natural resting squat. Watch the video to get your squats on.
A FINAL NOTE
I hope you make the time for yourself, even if it’s just 5-10 minutes a day to focus on your body and your mind. If you’re looking for a much more comprehensive video library with exercise tutorials, short and long Pilates workouts and more then check out the Happy Body Pilates video club and subscribe!
Remember to be kind to your body. Keep moving, keep breathing, keep practicing.