Quad almighty!
Dr. Nick Pappas, a board-certified hand surgeon in the New Orleans area, is sharing the exercise he believes will help you live longer — squats.
“If there’s one exercise you should try to do consistently, I would make it squats,” Pappas captioned a Wednesday TikTok. “Don’t skip leg days, and you might just live longer … or at least be healthier.”
Pappas pointed out that after 35, people tend to lose 1% to 2% of muscle mass per year, a phenomenon known as sarcopenia.
That’s why preserving muscle mass is crucial as we age. Squats, Pappas argues, primarily work three of the largest muscle groups in the lower body — gluteus maximus, quadriceps and hamstrings.
Cleveland Clinic reports that squats can strengthen the core, burn calories, improve posture and enhance stability and balance.
Megan Roup, celebrity trainer and founder of the Sculpt Society, demonstrated proper squat form to Well+Good:
- Get your feet nice and wide
- Keep your chest proud as you shift back into the weight of your heels
- Ignite your glutes and squeeze back up
Common squat mistakes include hunching your back and overextending your hips.
“Squats can be done with or without resistance (bodyweight is OK if you have hip, back, or knee problems),” Pappas explained. “However, resistance is better for building and maintaining muscle.”
If you have knee pain, the New York Times recently gave some suggestions for squat modifications, including not squatting as low, turning your toes outward by about 30 degrees and adopting a wide stance.
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@doctor.nick1 Friends don’t let friends skip leg day! Research suggests that increased lean muscle mass can promote longevity and improve your overall health, especially in older individuals. After age 35, on average we lose around 1 percent or more of muscle mass per year. Therefore, preserving muscle mass is something we should all be working on, especially as we age. What’s the single best exercise you can do to improve lean muscle mass and strength… and potentially live longer? Squats! Why? It works 3 of the largest muscle groups (gluteus maximus, quadriceps, hamstrings) in our bodies. Squats can be done with or without resistance (bodyweight is OK if you have hip, back, or knee problems). However, resistance is better for building and maintaining muscle. So if there’s one exercise you should try to do consistently, I would make it squats. Don’t skip leg days, and you might just live longer… or at least be healthier. If you cannot do squats, walking up a treadmill on 6 degree incline or more is also an excellent leg workout. Lastly, do you know what movie this quote is from? Leave your answer in the comments. #fitness #muscle #aging #longevity #legday #squats #gym
♬ original sound – Nick Pappas MD
And if squats are not an option, Pappas proposes walking a treadmill that’s on a 6-degree incline or more.
“Friends don’t let friends skip leg day!” he emphasized.