Benefits of squatting in lockdown and in old age

Two old people squatting to appreciate a flower and a baby. Drawing.

The benefits of squatting are obvious in lockdown and in old age: appreciating little things

Let me tell you about the benefits of squatting in lockdown and in old age. If squatting seems impossible for you right now, that’s fine: start easy.

  • You could start very small: stick out your bum and go down just two inches
  • You could start by squatting only twice a day.
  • You could start by doing your breathing exercises or tai chi with your torso just two inches lower than usual.

Any one of those options is not nothing: it’s something, and gradually you extend your range. Not to where you were as a baby, no, but at least a little better than you are now.

Gosh, listen to me—a fitness coach now? No no, I don’t claim that. But every day I myself feel the benefits of squatting and I am happy to share my thoughts, hoping that one of them hits the spot with you.

I believe that by squatting regularly:

  • you can better appreciate little things like flowers and babies in close-up
  • you can improve your balance by widening your stance and lowering your centre of gravity (any time, not just when exercising)
  • you strengthen muscles in your legs and butt; this has a positive impact on the cardiovascular system and even brain function
  • strong leg muscles will help you to get off the floor if you fall
  • you feel proud of yourself and thus happier.

How I get the benefits of squatting in lockdown

Like you, I assume, I’ve had my regular exercise routine busted in lockdown. No more trips to the sociable community gym. No more dance classes in a studio. No sea swimming—though tht’s not quite so appealing in autumn anyway.

I can still do tai chi every morning, which keeps my hips and knees moving. I do Zoom-pilates with our gym instructors twice a week. Nearly every day I walk for an hour or more in the city-forest-park of Mt Victoria, which is at my back door. And I pick and mix exercise videos, often only 15-30 minutes long (plus warm-up and warm-down).

100 Rep Fitness Blender Squat Challenge is my current favourite video workout for squats. It’s from the no-nonsense, non-glitzy Fitness Blender team. In a mere 8 1/2 minutes they rip through 10 reps of 10 different squats, so you don’t get bored. It’s a bit too fast and I need a wall to do the squat with reverse leg lift. But I do my best and for me it doubles as a wee cardio workout.

My dream workout for squats alone would be this very workout, but running a wee bit slower. Hm, is there a way to do that on YouTube?

Update: yes, I can slow the squat video down nicely

Yes! (Thank you, Myra.) All I need to do is this.

When watching a video on YouTube, click the cogwheel below the video, select Playback speed, and change it from 100 to 75. Perfect. Below is a screenshot showing you how. Happy moving-your-body!





12 thoughts on “Benefits of squatting in lockdown and in old age

  1. I’m impressed and in awe. And convicted!

    1. Rachel McAlpine says:

      Better to be reminded and nudged. Its fun tosquat.

  2. myrak says:

    [link to cnet] tell me if this works Rachel….xxxxxhugxxxMyra

    1. Rachel McAlpine says:

      Thanks very much, Myra—so it was that simple. How lazy of me not to have found it myself. It will work perfectly with this particular video. I’ve updated the blog post accordingly.

  3. I’ve been gardening instead of exercising indoors. I don’t know that I look better, but the garden does. Do I hear your comment, “Diddly squat!”???

    1. Rachel McAlpine says:

      Nonsense. Gardening requires that you squat and so you surely did.

  4. joliesattic says:

    Squats happen to be very good for you. Doing them regularly will prevent the square butt syndrome that older people get as they age and muscle tone diminishes.

  5. I love the squatting, no matter how much it hurts. Squatting and walking, two exercises most anyone can do.

  6. Cathy Cade says:


  7. Elizabeth says:

    I like wall sits in addition to squats. I enjoyed all the variations in that video. Got to keep our legs strong for sure.

  8. alison41 says:

    I’m sure you are right, but no thanks! I’m with Cathy.

    1. Rachel McAlpine says: