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Activity Suggestion for April
Squat Exercise
As we get older one of the greatest benefits of strength training is to easily
continue everyday activities like climbing stairs, getting up and down from a
chair or into and out of a car. This squat exercise is simple and can help with
all of those activities.
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Stand
directly in front of a sturdy chair, feet slightly more than shoulder width
apart. Cross your arms over your chest.
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Place your
weight more on your heels than on the balls of your feet. Bend your knees as
you squat lower you buttocks towards the chair in a slow, controlled motion,
while you count to four.
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Pause.
Then slowly rise back up to a standing position as you count to two. Keep
your knees over your ankles and your back straight.
Repeat the
squat ten times. This equals one set. Rest for about one minute. Then complete a
second set of ten squats.
Where you
will feel the effort: In your thighs, buttocks, and lower back.
MAKE SURE
YOU:
♦ Don’t sit down too quickly.
♦ Don’t lean your weight too far forward or onto your toes when standing up.
♦ Tighten your abdomen.
♦ Don’t hold your breath.
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