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Showing posts with label Health. Show all posts
Showing posts with label Health. Show all posts

Monday 18 March 2024

SLOWING DOWN BONE LOSS, Preventing osteoporosis from a young age

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ACCORDING to consultant orthopaedic surgeon Dr Ruzaimi Md Yusoff at MSU Medical Centre, most people reach their peak bone mass around the age of 30. After that, bone remodelling continues, but you lose slightly more bone mass than you gain because of a decrease in osteoblast activity. That’s why it is important to have as much bone mass as possible by the age of 30.

There are multiple modifiable and non-modifiable risk factors which can affect bone health.

Diet – A low calcium intake will cause low bone density and will lead to early bone loss causing a higher risk of fractures. Not getting enough vitamin D can also increase the risk of osteoporosis because it is important for calcium absorption.

Physical activity – Not being active for long periods can increase the chances of getting osteoporosis. Muscles and bones become stronger with regular exercise and thus delay the onset of osteoporosis.

Body weight – Maintaining an ideal body weight is important for bone health. This is because extremely thin individuals will have lesser bone mass. Therefore, severely restricting food intake and being underweight weaken the bone.

Smoking – Many research suggests that tobacco will increase the risk of osteoporosis. Women who smoke go through menopause earlier than those who don’t smoke.

Alcohol – People who consume a lot of alcohol are more likely to get osteoporosis.

Medicines – Usage of corticosteroid medications such as cortisone, prednisolone and dexamethasone can be damaging to the bone.

Age – Advanced age causes thinning and weakening of the bone.

Gender – Women have a greater risk of osteoporosis as they have less bone tissue than men. Women also lose bone faster than men because of hormonal changes that occur after menopause.

Ethnicity – Caucasian and Asian women are more prone to osteoporosis.

Family history – A strong family history of osteoporosis predisposes an individual to develop osteoporosis at an earlier age.

Maintaining bone health is important to prevent or slow down the process of bone loss. Dietary calcium intake is extremely important. Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products such as tofu. Calcium supplements may also be prescribed by a doctor if dietary calcium intake is lesser than the requirement.

Adequate vitamin D intake is important for calcium absorption. Good sources of vitamin D include oily fish such as salmon, trout, whitefish and tuna. Additionally, mushrooms, eggs and fortified foods, such as milk and cereals, are good sources of vitamin D. Sunlight also contributes to the body’s production of vitamin D. Vitamin D supplement may also be prescribed if indicated.

Physical activities especially weight-bearing exercises can help build strong bones and slow the process of bone loss. Avoiding smoking and limiting alcohol intake will also help delay the occurrence of osteoporosis.

There are some signs of osteoporosis that we should look out for which include receding gums, chipped or brittle nails, a weakened grip and fractured bones.

It’s important to seek medical attention for any type of bone pain, especially if the pain is severe, persistent, worsening over time or associated with swelling, redness, warmth, a fever, unintentional weight loss, or a palpable mass or lump.

Since osteoporosis does not have any symptoms until a bone breaks, it is important to talk to your doctor about your bone health. A bone density test may need to be done if your doctor feels that you are at risk for osteoporosis. A bone density test measures the density of your bones and assesses whether you have osteoporosis. It can also tell you the risks of breaking a bone.

Medications may be prescribed to help prevent and treat osteoporosis. These include bisphosphonates, oestrogen agonists/antagonists, calcitonin, parathyroid hormone, oestrogen therapy and hormone therapy.

Preventing osteoporosis from a young age 

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▪ Administering blood tests 

HE best time to start caring for your bones would be during your childhood as your bones begin to develop and grow, gaining strength and mass. Your lifelong skeletal health is determined by the amount of bone mass you obtain while you are young.

Nutrition plays a pivotal role, particularly your intake of calcium and vitamin D. The daily calcium needs for infants under six months starts at 200mg and gradually increases, whereas teenagers between the ages of 14 and 18 require 1,300mg per day to support their optimal growth.

For babies under a year old, a minimum daily intake of 400 IU of vitamin D is recommended while those older than a year old should aim for 600 IU per day.

Factors that increase the likelihood of impaired bone health

Certain groups of children and adolescents face an elevated risk of experiencing compromised bone health:

  • l Premature babies and infants with a low birth weight

Physical activities such as jogging can help prevent osteoporosis. may exhibit lower-than-average bone mass during their initial months of life

  • l Children who are on prolonged medication regimens such as steroids and anti-seizure drugs

l Children with conditions such as cystic fibrosis, celiac disease and inflammatory bowel disease may struggle with proper nutrient absorption

  • l Children with medical conditions such as juvenile idiopathic arthritis, osteogenesis imperfecta, diabetes, kidney disease, hyperthyroidism, Cushing’s syndrome and anorexia nervosa
  • l Children relying heavily on cancer treatments, anticonvulsants used for epilepsy management and corticosteroids employed for treating various conditions such as arthritis and asthma
  • l Children who experience extended periods of immobility or are bedridden
  • l Adolescent girls who experience infrequent, delayed or irregular menstrual cycles due to factors like intense athletic training, emotional stress or low body weight
  • l Children with physical limitations due to conditions like cerebral palsy and other related disorders
  • l Children and adolescents who engage in a sedentary, inactive way of life

Childhood obesity contributes to the decrease in bone density, yet further research is required to distinguish its impact from other factors, such as diet, race, ethnicity, lifestyle and exposure to the sun.

Diagnosing osteoporosis in children

Osteoporosis is typically identified when a child experiences a bone fracture. The diagnostic process may involve:

  • l Reviewing the medical history
  • l Conducting a physical examination
  • l Examining family medical histories to ascertain if there is a genetic component
  • l Employing a bone scan, specifically dual-energy x-ray absorptiometry (DEXA), to assess bone density

Preventative measures

Ongoing research is exploring strategies to optimise peak bone mass in children. However, parents and children can adopt a healthy diet and lifestyle by considering the following recommendations:

  • ▪ Ensure a consistent intake of calcium and vitamin D
  • ▪ Engage in regular physical activity, with a preference for weight-bearing exercises like walking and running
  • ▪ Consider calcium and vitamin D supplements, as advised by your doctor
  • ▪ Avoid smoking

Prevention towards osteoporosis starts when you are young. Taking early preventive actions reduces the risk of osteoporosis down the road. This involves a multi-faceted approach, encompassing a balanced diet rich in calcium and vitamin D, regular physical activity and a vigilant eye on underlying medical conditions and medications that may contribute to the risk.

Furthermore, promoting a healthy lifestyle is essential to safeguard children against the potential consequences of osteoporosis later in life. Early interventions and a comprehensive understanding of the risk factors can pave the way for stronger bones and a healthier future 

Tuesday 12 March 2024

How you perceive stressful situations could help minimise their health impact

Seeing a stressful situation as a challenge, rather than a threat, can help you avoid suffering both physically and mentally. — AFP

Reframing stressful situations could help minimise health and well-being problems


 FROM mounting workloads to relationship problems, moving house or looming exams, stressful situations come and go, but they all have one thing in common: they can play havoc with your health.

But it all depends on how you view them, a new British study reveals. In fact, seeing stressful situations as challenges, rather than threats, could prove beneficial to physical and mental health.

The figures speak for themselves: the global population is struggling. According to the World Health Organization (WHO), nearly a billion people worldwide were living with at least one mental disorder in 2019, and the situation has since worsened considerably.

The global health authority estimates that the worldwide prevalence of anxiety and depression rose by 25% in the first year of the Covid-19 pandemic alone. 

It's an edifying finding, and one that serves as a wake-up call to the importance of taking action to try and curb the phenomenon.

While action is needed on a global and national scale, each of us also has the opportunity to take action, at our own personal level, to better cope with situations that could affect our health and well-being.

So suggest the findings of a new study by researchers at the United Kingdom's University of Bath, who found that the way we approach stressful situations can have an impact on our physical and mental health (or not, as the case may be).

Perception of stress

The study authors started from the simple observation that a person can perceive a stressful situation in two ways. 

They can either feel overwhelmed, and therefore see it as a threat, or they can feel capable of dealing with it, or even managing it, and therefore see it as a challenge.

This can be particularly true in the world of sport, where mindset can influence an athlete's performance.

In fact, the researchers turned to athletes to carry out their research, which is based on "valid and reliable" measures of challenge and/or threat assessment, mental health, well-being, and physical health problems from 395 athletes who responded to an online survey.

Published in the journal Stress and Health, the results suggest that participants who saw stressful situations as threats were at greater risk of physical and mental health problems, compared to those who saw them as challenges.

"We found a convincing link between mental and physical ill-health, and the way a person typically views stressful situations," said study co-author Dr Lee Moore from the Department for Health at the University of Bath, quoted in a news release.

"The more you’re able to appraise a stressful situation as a challenge, the more likely you are to report good health and well-being."

He continues: "Researchers have speculated for the past 15 years that people who repeatedly believe they don’t have the resources to cope in stressful situations are putting their health at risk, but we believe this is the first time the theory has been properly tested, leading to us finding a link between stress appraisals and health."

Although the study was carried out on athletes, its authors believe that the findings are equally valid for the rest of the population. 

They point out that the negative consequences induced by the way stressful situations are approached can range from a simple cold or flu, or even a weakened immune system, to mental health disorders such as anxiety or depression. 

It is hoped that this research will ultimately lead to the improved identification and management of people at risk of health problems due to increased stress.

"Most people will fluctuate in the way they appraise a situation, depending on the details of the specific situation, however, some people are far more likely to appraise all stressful situations as a threat, and this study shows that this tendency is associated with poorer health and well-being," concludes Moore. – AFP Relaxnews

Pullout quote: "The more you’re able to appraise a stressful situation as a challenge, the more likely you are to report good health and well-being." - Dr Lee Moore

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 Nagging thoughts? Try this Hawaiian mantra to achieve inner peace

 

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Nagging thoughts? Try this Hawaiian mantra to achieve inner peace

 

Repeating the mantra – I'm sorry, please forgive me, thank you, I love you – while taking responsibility for a specific situation can help restore inner peace. — AFP

FROM an argument with your partner, to a conflict at work, to a niggling thought that just won't go away, there are many situations that can lead to negative emotions, or even real mental blocks. 

In this case, why not try the Ho'oponopono method? This age-old Hawaiian tradition involves taking full responsibility for your actions and letting go of limiting beliefs to reconnect with yourself and others. Here's how it works.

What started out as an ancestral tradition aimed at resolving conflicts within a community, or even a family, the Ho'oponopono method has gradually evolved into a whole life philosophy, and even a personal development practice. 

But the basic objective remains the same: to eliminate certain limiting beliefs (or memories) with the help of a mantra, in order to regain inner peace and resolve situations considered stressful or conflicts with others. In a way, this life philosophy is based on introspection and empowerment, with the key coming from your inner self and not from others.

What does it promise?

According to the website Hawaiian Dictionaries, the term "ho'opono" can mean "righteous, respectable, correct, upright," or "to behave correctly." But, more precisely, it's a tradition aimed at overcoming certain conflicts (professional), relationship problems (like an imminent breakup) and other difficult situations (like a death) all through the art of introspection.

"Ho'oponopono is the practice of sincere apology and true forgiveness. It is used today by many families, and in the past few decades, it has found its way around the globe," reads an article on the subject by Psychology Today.

When is it useful?

As mentioned above, the Ho'oponopono method is now considered a life philosophy, so there are no limits or restrictions, whether for adults or children. Any unpleasant situation, whether it affects your mind or your emotions, can justify the use of this personal development practice. "When heartfelt, ho’oponopono rectifies and helps heal the person asking forgiveness or all the people involved in the process," explains the American magazine.

How does it work?

While this method is based on a four-part mantra, to be repeated tirelessly to yourself (and in silence), it's not just a matter of saying these words to make yourself feel better and resolve your conflicts – whether internal or relational. 

This practice requires a certain amount of introspection, and is based on an awareness of your own personal responsibility for this or that action or situation .

Once this principle has been grasped, it's time to move on to the famous mantra. This involves repeating the following, over and over in your head – I'm sorry, please forgive me, thank you, I love you – whenever you encounter a situation likely to affect you. As we've seen, the idea is to eliminate certain beliefs that can trap you in, or even foster, difficult situations. – AFP Relaxnews

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You use the mantra, "I'm sorry, Please forgive me, Thank you, I love you," to acknowledge and take responsibility for any negative thoughts, actions, or emotions that may have contributed to conflict or disharmony. The mantra helps release these negative elements and transform them into positive, healing energy

Heal your life, get over haunting memories, overcome deep-seated guilt, and let go of generational baggage and negativity through Ho'oponopono Prayer. This beautiful prayer is a traditional Hawaiian practice as a tool for reconciliation and forgiveness across lifetimes. As you repeat or hear this mantra meditation, try to feel it from your heart. Forgive and be forgiven. May your life come to balance through the magic of Ho'oponopono. #Prayer #Meditation #MindBodySoul


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How you perceive stressful situations could help minimise their health impact

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Friday 1 March 2024

Exercises Like Planks, Wall Sits Work Best to Help Lower Blood Pressure

  • New research found that strength training exercises can be more effective at lowering blood pressure compared to other styles of exercise.1
  • Isometric movements, like wall sits and planks, were noted as the best form of strength training to lower blood pressure.
  • Experts recommend creating a sustainable exercise routine that includes both aerobic exercises and strength training in order to see the most benefits.

Strength training is more effective at lowering blood pressure than other styles of exercise, a new study finds.1

It has long been known that exercise can help reduce blood pressure, and can be an important component of managing hypertension. However, most research has focused on the benefits of aerobic exercise—like walking and running—to reduce blood pressure.

But, it’s not just cardio workouts that can be helpful for blood pressure management.

A new study, published in July in the British Journal of Sports Medicine, found that strength training exercises are more effective at lowering blood pressure than other forms of exercise.

The new research suggests that strength exercises, particularly those considered isometric exercises like planks and wall sits are better at lowering blood pressure than other types of exercises.1

“Isometric exercises increase the heart rate, lower cardiac output, and alter systemic vascular resistance via various musculoskeletal receptors,” said Nitin Bhatnagar, DO, a cardiologist, human behavioral specialist, CrossFit coach, and life architect at Hampden and Franklin County Cardiovascular Associates in Massachusetts.

He explained that, over time, this conditions the cardiovascular system and lowers blood pressure.

“This gives further proof that exercise is a critical component of controlling our blood pressure, in addition to medication if that is what is recommended by your doctor,” said Lance LaMotte, MD, FACC, a structural and interventional cardiologist and the owner of TITLE Boxing Club in Baton Rouge, Louisiana.

Man doing a forearm plank

GETTY IMAGES / OSCAR WONG

The Limitations of the Study

LaMotte noted that since the new research is a meta-analysis (an analysis of several trials), there is room for critique of the certainty of the findings. “As licensed practitioners, we rely on meta-analyses a little less for absolute results,” he said.

Exercise Reduces the Stiffness of Blood Vessels, Which Lowers Blood Pressure

From a broad perspective, exercise helps blood pressure by reducing the stiffness of the blood vessels. This makes the blood vessels more “compliant” or extensible and able to dilate or widen, making more “room” for blood to flow through.

This decreases the pressure exerted by the blood on the arterial walls.

Bhatnagar explained that blood vessels have three layers of tissue that comprise the walls of the vessels. The innermost layer is known as the endothelial layer; exercise has been shown to influence the activity of the endothelium.

The endothelial cells release nitric oxide, which helps widen the blood vessels.

“[Nitric oxide] also relaxes the artery wall’s smooth muscle cells, preventing spasms, and keeps the vessels patent,” Bhatnagar said. “Regular exercise helps the arteries by increasing nitric oxide production.”

He explained that because of the widening of the blood vessels, blood pressure is lowered.

Consistent exercise also helps lower blood pressure because of how it strengthens the heart muscle, Bhatnagar added. This allows the heart to pump blood more efficiently, which reduces stress on the blood vessels.

What Is a Healthy Blood Pressure in Adults?

According to the American Heart Association, a blood pressure reading below 120/80 mm Hg (millimeters of mercury) is considered within the normal range for a healthy adult.2

Creating a Balanced Exercise Routine for Blood Pressure

Even though the new research points to the benefits of strength training for blood pressure, Bhatnagar clarified that it’s important for an exercise routine to include all forms of exercise in order to provide a full range of benefits to the body.

“Strength training is just as crucial as aerobic training, which is equally vital to yoga and stretching,” he said. “Each discipline plays a role in the body’s development and conditioning to balance strength, endurance, stamina, coordination, flexibility, speed, agility, and functionality.”

Ultimately, it’s important to find a sustainable exercise routine that you can stick with—that’s when you’ll start to see results.

“The most important thing is to find an exercise that you are going to do at least 3 or 4 times a week,”Allan Stewart, MD, a cardiologist and the chairman of surgery and medical director of the Cardiovascular Institute at HCA Florida told Health. “If you are someone that doesn’t like strength exercises, and likes to, say, swim, walk, or hike, those are fine as well.”

LaMotte agreed that liking the kind of exercise you’re doing will help with consistency, which is, in his opinion, more important than choosing a specific kind of physical activity.

“Make sure you choose something that you enjoy doing and can commit to long-term,” he said. “That’s where I see people fall off—when they choose an activity they can’t adhere to.”

That said, Stewart, LaMotte, and Bhatnagar agree that you certainly shouldn’t negate strength training.

“The reason why we have joint, posture problems, and disc disease is because we’re not doing strength training over time,” Stewart said. “Strength training will lead to better posture and a lower heart rate. It will also decrease stress, decrease arthritis, improve posture, and decrease spinal disease, among the many benefits.”

Before you begin any exercise program, particularly if you struggle with high blood pressure, Stewart noted that it’s important to speak to a healthcare professional.

But, once you’ve decided on the right exercise path for you, it can yield impactful results.

“We are far better off with exercise than blood pressure medicine,” said Stewart. “It’s not to say there aren’t people who need it, but [focus on] controlling your diet, controlling your stress, getting proper sleep and exercise.”


Wednesday 7 February 2024

Benefits of Doing Squats and Variations to Try

 

Benefits of Squats, Variations, and Muscles Worked


7 Benefits of Doing Squats and Variations to Try

When performed correctly, squats are a functional exercise that can boost your calorie burn, help prevent injuries, strengthen your core, and improve your balance and posture.

Man squattingShare on Pinterest
Oana Szekely/Getty Images

The squat is a fundamental movement pattern that requires multiple joint and muscle integration. Babies squat perfectly. And then we unlearn this in favor of bending over.

As a dynamic strength training exercise, squats require several muscles in your upper and lower body to work together simultaneously.

Many of these muscles help power you through daily tasks such as walking, climbing stairs, bending, or carrying heavy loads. They also help you perform athletic-related activities.

Adding squats to your workouts can help boost your exercise performance, decrease your risk of injury, and keep you moving more easily throughout the day. But these are just a few of the benefits.

Keep reading to learn more about the rewards you can reap from doing squats and variations you can try for added benefits.


What muscles do squats work?


If there’s one exercise that has the ability to challenge most of the muscles in your body, it’s the squat.

The obvious muscles targeted are in the lower body, but in order to do this compound exercise correctly, you also need to use several muscles above your waist.

The lower muscles targeted in a squat include your:

In addition to the lower body, the squat also targets your core muscles. These muscles include the rectus abdominisobliquestransverse abdominis, and erector spinae.

If you do a back squat or overhead squat, you’ll also work the muscles in your shoulders, arms, chest, and back.

A woman doing a basic squat outdoors.Share on Pinterest
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Known as a bodyweight squat or an air squat, the most basic type of squat uses just your body weight for resistance. Variations of the squat can include weights, like barbells or dumbbells, resistance bands, or yoga balls.

Ideally, it’s a good idea to work with a trainer to help you with your form when learning a squat. When you begin, the pressure in the squat should be placed almost evenly through your feet. Sometimes this is called foot tripod.

Imagine a triangle on the sole of your foot, with pressure placed equally in three areas: on the front of the foot right behind the big toe, on the front of the foot behind the pinky toe, and on the heel.

To do a basic squat:

  1. Start with feet slightly wider than hip-width apart, toes turned slightly out.
  2. Keeping your chest up and out and the pressure even in your feet, engage your abdominals and shift your weight back into your heels as you push your hips back.
  3. Lower yourself into a squat until either your heels begin to lift off the floor, or until your torso begins to round or flex forward. Your depth should be determined by your form.
  4. Keep your chest out and core tight as you push through your heels to stand back up to your starting position. Squeeze your glutes at the top.
  5. Perform 10–15 reps. Work up to 3 sets.

The list of squat benefits is lengthy, but to summarize and point out the top picks, here are seven key benefits of doing squats.

1. Strengthens your core


Having strong core muscles can make everyday movements like turning, bending, and even standing easier. Not only that, but a strong core can improve your balance, ease pain in your low back, and also make it easier to maintain good posture.

2018 studyTrusted Source that compared core muscle activation during a plank with back squats found that back squats resulted in greater activation of the muscles that support your back.

Based on these findings, the researchers recommended targeting the core muscles with back squats to reduce the risk of injury and to boost athletic performance.

2. Reduces the risk of injury


When you strengthen the muscles in your lower body, you’re better able to execute full-body movements with correct form, balance, mobility, and posture.

Plus, incorporating squats in your overall workout routine also helps strengthen your tendons, ligaments, and bones, which, according to the American Council on Exercise, may help reduce your risk of injury.

3. Crushes calories


Calorie burning is often equated with aerobic exercises such as running or cycling. But performing high-intensity, compound movements like the squat can also crush some serious calories.

For example, according to Harvard Medical School, a 155-pound person can burn approximately 223 calories doing 30-minutes of vigorous strength or weight training exercises, like squats.

4. Strengthens the muscles of your lower body


Your lower body boasts some of your largest and most powerful muscles.

From getting out of bed, to sitting down in a chair, your glutes, quadriceps, hamstrings, adductors, hip flexors, and calves are responsible for almost every move you make.

Strength training exercises like squats can help strengthen and tone the muscles in your lower body. When these muscles are in good condition, you may find that you can move more comfortably, with less pain, and that everything from walking to bending to exercising is easier to do.

5. Boosts athletic ability and strength


If you compete in a sport, adding jump squats to your workout may help you develop explosive strength and speed which, in turn, may help improve your athletic performance.

2016 studyTrusted Source investigated the effects of jump squat training done 3 times a week over the course of 8 weeks.

Based on the results of the study, the researchers concluded that jump squat training has the ability to improve several different athletic performances simultaneously, including sprint time and explosive strength.

6. Variety helps with motivation


Once you master the basic squat, there are many different types of squat variations you can try. Changing up your squats can help keep the exercise interesting, while also activating different muscle groups.

Squats can be done with just your body weight. They can also be done with weights, like dumbbells, barbells, kettlebells, or medicine balls, or with resistance bands or yoga balls.

7. Can be done anywhere


To do bodyweight squats, you don’t need any equipment. All you need is your body and enough room to lower your hips into a sitting position.

And, if you’re pressed for time, you can still benefit many muscle groups by doing 50 squats a day: Try doing 25 in the morning and 25 at night. As you get stronger, add 25 to the afternoon.


Changing up the basic squat allows you to target different muscle groups. It also helps with motivation so you don’t get bored with performing the same move repeatedly.

Before moving on to squat variations, make sure you have mastered the basic squat movement. These exercises are more challenging and require more strength, flexibility, and core activation.


back squatsShare on Pinterest
Active Body Creative Mind

The back squat takes the traditional squat motion and adds resistance to the shoulders with a barbell. It’s often considered the “gold standard” when it comes to enhancing athletic performanceTrusted Source, as it requires the coordinated interaction of numerous muscle groups.

The back squat places an emphasis on the glutes and hips while still targeting the quads.

  1. Set a barbell in a squat rack, just below shoulder height.
  2. Move underneath the bar so it’s resting behind your neck across the top of your back. Grip the bar with your hands.
  3. With your feet a little wider than shoulder-width apart, step back so you can clear the rack.
  4. Lower yourself into a squat so your hips are below your knees.
  5. Pause briefly, then press through your feet and push your hips back up to the starting position.


This movement is relatively easy for most people to perform, so here are some more challenging positions to try.

ASK any personal trainer and they’ll tell you squats have many fitness and health benefits.

It’s also a doctor’s favourite exercise prescription for older patients as it will help strengthen the knees and hips, which is important for balance and avoiding falls.

As we age, our soft tissues become less elastic; doing squats regularly can help slow down the process and keep you limber for longer.

The movement strengthens the tendons, ligaments and bones around the leg muscles, taking some load off the knees and ankles.

Loading your bones during squats can signal the body to increase the mineralisation of your bones.

It also turns on key hormones that build bone, rather than break it down.

Bone density is particularly important as we get older, so it’s certainly worth focusing on squats to delay bone loss.

Besides, squats tone your legs and booty, which then makes them firmer and improves your balance and posture.

When you walk tall and stand proud, all eyes are on you!

Most people are familiar with parallel squats, although half are probably doing it incorrectly, resulting in knee and back pain – many have complained to me about this.

When pain sets in, they give up on the exercise.

Performing a squat using the correct technique requires a good combination of mobility and strength.

The two most important muscles used in squats are the quadriceps (front of thighs) and gluteals (buttocks).

These muscles have to be able to lower the body slowly when going down, and be able to push you when you want to go back up.

The body sees this as two different muscle actions and an individual has to be able to perform both in order to have a successful squat.

Some people can go down easily, but can’t come back up, while others struggle to go down.

When you start off, how low you go should not be the emphasis.

Rather, concentrate on keeping the right form and go only as low as you can.

As your hip, knee and ankle mobility and strength get better, you should be able to go lower.

How to do a basic squat:

> Stand straight with feet hipwidth apart and toes pointing forward.

> Engage your stomach muscles. > Imagine you’re going to sit on a chair; push your hips back and lower yourself down.

> Keep your back straight and chest up as your arms come forward in front of your body to balance yourself.

> Go as low as you can, but the lowest should only be when your thighs are parallel to the floor and your knees are bent at 90°.

> Press through your heels and return to the starting position. For those who are already doing squats regularly, consider changing the way you do them to stimulate the same muscles in different ways.

Try some of the variations seen here to challenge yourself.

Again, keep in mind that a sharp pain or feeling pins and needles in any part of the body while doing the exercise is a clear sign that something is wrong – stop immediately.

Adjust your body and try again, or engage a personal trainer to correct your form.

Choose one variation, stick to 10-12 repetitions and two or three sets, depending on your ability.

If the pain persists, consult a healthcare professional.

Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar. com.my. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.

45 Squat Variations to Keep You on Your Toes

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Whether you love or loathe them, squats work. They’re beneficial not only for your legs and glutes, but also your core. Plus, they’re a functional exercise, meaning they can help make everyday activities easier.

And while there’s no denying the effectiveness of a basic squat, there are plenty more where that came from. Below, we’ve got 45 variations to help you up your squat game and keep things interesting.

These squats don’t require any equipment or added resistance — just your body weight.

1. Basic squat

This is the holy grail of squatting. Master this foundational move and you’ll be in great shape as you work your way through this list.

  1. Start with your feet shoulder-width apart, toes slightly out, and your arms down at your side.
  2. Start to hinge at the hips and bend your knees, sitting back like you’re going to sit down and allowing your arms to raise up in front of you. Ensure that your knees don’t fall inward and your back stays straight.
  3. When your thighs are parallel to the ground, stop and push up through your heels to return to start.

2. Wall squat

If you have knee or hip problems, a wall squat will provide extra support.

Wall squat on blue background
  1. Stand with your back against a wall and step your feet out about 12 inches from the wall.
  2. Bend your knees, dropping into a squat while keeping your back pinned to the wall throughout the movement.
  3. Stop when your thighs are parallel to the ground. Push up through your heels back to start.

3. Prisoner squat

Putting your hands behind your head helps to stabilize your core and shoulders.

  1. Start with your feet shoulder-width apart, toes slightly out, arms bent, and fingers interlaced behind your head.
  2. Proceed with a basic squat.

4. Side squat

It’s important to work in all planes of motion while exercising — that means not only front and back, but side to side as well.

  1. Start with your feet shoulder-width apart and your arms down at your sides.
  2. Begin to hinge at the hips and bend your knees, stepping your right foot out to the side and allowing your arms to raise up in front of you to a comfortable position.
  3. When your thighs are parallel to the ground, stand up, stepping your left foot to meet your right.
  4. Repeat, stepping your left foot out and bringing your right foot to meet it.

5. Pistol squat

A more advanced move, a pistol squat is a single-leg bodyweight squat that requires strength, balance, and mobility.

Pistol squat on Bosu
  1. Start standing with your feet together and extend your arms out in front of you.
  2. Lift your left leg up off of the floor in front of you and squat down on your right, lowering until your left leg is parallel to the floor.
  3. Stand up and repeat on the other side.

6. Single-leg squat

Not to be confused with a pistol squat, a single-leg squat is just that — a squat on one leg. The main difference is that in a single-leg squat, the free leg doesn’t have to be parallel to the ground.

  1. Start by standing with your feet together and your arms out in front of you.
  2. Lift your left leg up off of the ground in front of you and squat down on your right as far as you can go, stopping when your right thigh is parallel to the ground.
  3. Stand up, then switch legs.

7. Plié squat

Channel your inner ballet star with a plié squat. It’s great for targeting your hips, too.

plie squat
  1. Start with your feet wider than shoulder-width apart, toes pointed out.
  2. Bend your knees, dropping until your thighs are parallel to the ground, or as far as you can go. Keep your chest up throughout the movement.
  3. Push through your heels to return to start.

8. Plié squat with foot drag

  1. Start by doing a plié squat. As you come back up, drag your right foot on the ground to meet your left leg.
  2. Step your left foot out wide, plié squat, then drag your left foot to meet your right.

9. Squat with knee drive

  1. Drop down into a basic squat.
  2. As you come up, drive your right knee up as high as it will go.
  3. Drop immediately down again to another basic squat, pushing up and driving your left knee up this time.

10. Side-kick squat

Adding a kick to your squats takes them from strength to cardio in no time.

Side-kick squat
  1. Drop down into a basic squat.
  2. As you come up, kick your right leg up as high as it will go.
  3. Drop immediately down again to another basic squat, pushing up and kicking your left leg up.

11. Split squat

split squat
  1. Stagger your stance so your right foot is in front of your left.
  2. Perform a squat, dropping down until your right thigh is parallel to the ground.
  3. Stand and switch your stance.

12. Close-stance squat

Bringing your feet closer together gives your quads an extra workout.

  1. Start standing with your feet in a close stance, toes pointed straight ahead.
  2. Hinge at your hips and sit back into a squat, ensuring that your knees don’t cave in. Stand up when your thighs are parallel to the ground.

13. Lateral squat walk

  1. Complete a side squat, but instead of stepping back to center, continue moving in one direction.
  2. Repeat the same number of steps on the other side.

14. Curtsy squat

This variation gives some extra attention to your glutes.

curtsy squat
  1. Start with your feet shoulder-width apart, hands on your hips.
  2. Step your right leg back, crossing it behind your left, like you’re curtsying, bending your left leg and stopping when your thigh is parallel to the ground.
  3. Return to start and complete with your opposite leg.

15. Squat walk

Feel the burn with a squat walk, which increases time under tension — or the length of time is muscle is working.

  1. Drop down into a basic squat.
  2. Without coming up, walk one foot in front of the other.

16. Frog squats

  1. Drop down into a basic squat.
  2. Place your elbows inside your knees, clasping your hands together.
  3. Keeping your elbows where they are, slowly start to straighten your legs, pushing your hips up in the air, then lower back down.

17. Squat pulse

  1. Drop down into a basic squat.
  2. Instead of fully extending back up to the start, rise up halfway, then drop back down again.

18. Squat jacks

Squat jack
  1. Drop down into a basic squat with your arms behind your head.
  2. Jump your feet out and back in, maintaining a squat position.

19. Squat with kickback

  1. Drop down into a basic squat.
  2. As you come up, lift your right foot off of the ground, squeezing your glute and kicking your leg back behind you. Ensure that your hips stay square to the ground.
  3. Lower your foot back to the ground, squat down again, and kick your left leg behind.

By adding dumbbells, a barbell, or a kettlebell to your squats, you’ll challenge yourself with more resistance.

20. Overhead squat

An overhead squat, with a weight held above your head, requires more stability, mobility, and flexibility than a basic squat.

Overhead squat
  1. Stand with your feet wider than shoulder-width apart, toes pointed out. Hold a barbell or ball over your head with a wide grip.
  2. Keeping your chest and head up, sit back into your hips, letting your thighs go just past parallel to the ground.
  3. Drive through your heels to return to start.

21. Landmine squat

This variation uses a landmine machine, which you can find in many gyms.

  1. Put the bar into a corner or a landmine station and load it with the desired amount of weight.
  2. Stand in front of the weighted end, holding it with both hands at chest level, and squat down.
  3. Push up through your heels, keeping your chest up throughout.

22. Barbell back squats

  1. Load a barbell onto your shoulders.
  2. Complete a basic squat.

23. Dumbbell squat

  1. Hold a dumbbell in each hand at your sides and complete a basic squat.
  2. Keep your chest open and your head up.

24. Front squat

Because you’re holding a weight in front of you for this variation, your core goes into overdrive. Your upper back must work to maintain good posture and your quads experience a higher load.

  1. Load a barbell onto your front side, resting it on the front of your shoulders, crossing your arms, and gripping the bar.
  2. Drop down into a basic squat.

25. Goblet squat

Similar to a front squat, your anterior chain — or the front of your body — is doing most of the work in a goblet squat. The bottom position is also pretty natural and easy for most people to achieve.

Goblet squat
  1. Hold a dumbbell or kettlebell close to your chest with your feet slightly wider than shoulder-width apart and toes pointed slightly out.
  2. Keeping your chest and head up, bend your knees until your hamstrings touch your calves. Stand up.

26. Zercher squat

Another front-loaded squat, the Zercher squat isn’t for the faint of heart, as it requires holding the weight in the crook of your elbow.

  1. Hold the barbell in the crook of your elbow with your palms facing you.
  2. Drop down into a basic squat.

27. Bulgarian split squat

This single-leg variation forces you to really engage your core. Complete this move by holding a dumbbell in each hand or loading a barbell on your back.

Bulgarian split squats with dumbbells
  1. Position yourself in front of a bench with a split stance, resting your left foot up on the bench. Your right foot should be far enough out to comfortably squat down without your knee falling over your toes.
  2. Keeping your chest open, squat down on your right leg, pushing back up through your heel.
  3. Stand up and perform on the other side.

Plyometric squats involve explosive movements that require your muscles to exert maximum force in a very short amount of time — they combine speed with strength to make you more powerful.

CAUTION

If you’re new to working out or have any kind of injury, hold off on these moves, which can be rough on your joints.

28. Jump squat

Jump squat
  1. Assume a basic squat position. Drop down, and on the way up, explode up through your toes into a jump.
  2. Land softly, immediately dropping back down and exploding back up again.

29. Jump squat on toes

This variation is a little easier on your knees and ankles.

  1. Assume a jump squat position.
  2. Instead of leaving the ground on the up, just rise up onto your toes.

30. Weighted jump squat

  1. Hold a light dumbbell in both hands.
  2. Complete a standard jump squat.

31. Pop squat

  1. Start with your feet together and your arms at your side.
  2. Bend your knees and bring your arms in front of you, bending at the elbow.
  3. Rise and “pop” up, landing your feet out wide, allowing a slight bend in your knee, then immediately jumping back to the middle with your feet.
  4. Rise and pop up again.

Benches, boxes, yoga balls, and bands — they can all help you perfect your form while giving you some added resistance.

32. Wall squat on yoga ball

  1. Do a wall squat, but place an exercise ball between you and the wall.
  2. Roll down the ball as you lower your body.

33. Box or bench squat

If you’re new to squats, a bench squat is a good way to push yourself a little lower.

  1. Position yourself in front of a bench or a box so you touch it lightly when you sit down into a squat.
  2. Do a basic squat, lowering until your bottom touches the seat, then stand back up.

34. Mini band squat

Proper squat form entails keeping your knees out, but it’s common to see knees caving in, which can be a sign of weak glutes.

Using a mini band, which you can find online, forces you to avoid this mistake.

  1. Place a mini band above your knees, assuming the stance for a basic squat.
  2. Execute a basic squat, ensuring that you’re pushing your thighs out against the bands.

35. Sissy squat

You can do a version of a sissy squat just using a plate, but it’ll be easier with a sissy squat machine — that’s what we’ll explain here.

  1. Position yourself in the sissy squat machine so you’re standing with your calves against the large pad and your feet underneath the foot-stop pads.
  2. Begin to sit back, pushing against the restraint pads, until your thighs are parallel to the ground.
  3. Stand back up and repeat.

36. Resistance band squat

Resistance bands put less pressure on joints than weights do while still providing the tension you need to build strength.

You can find resistance bands of all types — and colors — online.

  1. Stand with both of your feed on the band, holding the ends at your waist.
  2. Keeping your hands where they are, stand up. Perform a basic squat.
  3. Stand up to return to start.

37. TRX squat

TRX straps, available online, use gravity and your own body weight to provide resistance training. A TRX squat is a great starter movement.

  1. Grab the TRX handles and hold them at chest level with extended arms, backing up until the straps are taut.
  2. Lower down into a squat, pulling just slightly against the straps.

38. TRX squat kick

  1. Set up for a standard TRX squat.
  2. As you come up, kick your right leg up and out.
  3. When your foot comes back to the ground, squat immediately down again, this time kicking your left leg up and out.

39. TRX squat jump

  1. Set up for a standard TRX squat.
  2. As you come up, explode into a jump, landing softly and immediately lowering back into a squat.

40. TRX pistol squat

Pistol squats can be quite challenging, but performing them with the help of a TRX strap can help you get the hang of things.

  1. Grab the TRX handles and hold them at chest level with extended arms, backing up until the straps are taut.
  2. Lift your left leg off of the ground, holding it straight in front of you, and squat on your right leg, allowing the left leg to reach parallel to the ground.
  3. Stand up and repeat with the other leg.

41. Smith machine squat

Also known as the assisted squat machine, Smith machine squats allow you to focus on form and reduce your risk of injury.

  1. Load the desired amount of weight onto the machine and position the bar so you can comfortably get underneath it and stand up. It should be resting across your traps and shoulders.
  2. Hinge at the hips and bend your knees, sitting back into your hips until your thighs are parallel to the floor.
  3. Stand up and repeat.

42. Hack squat

This variation uses a different machine called a hack machine.

  1. Load the desired amount of weight and position your back and shoulders against the pads and extend your legs, releasing the safety handles.
  2. Bend your knees, stopping when your thighs are parallel to the ground, and push back up to start.

43. Bosu squat

Using a Bosu ball, which you can find online, is a great way to work on your balance while you squat.

  1. Mount the Bosu ball so your feet are shoulder-width apart.
  2. Extend your arms out in front of you and bend your knees, sitting back into your hips and maintaining your balance. Keep your back straight throughout.
  3. Stand back up and repeat.

44. Reverse Bosu squat

This variation offers an even bigger balance challenge than the regular Bosu squat.

  1. Flip the Bosu ball so the flat surface is facing up. Carefully mount it so your feet flank the edges.
  2. Squat down, ensuring that your knees push outward, your chest is proud, back is straight and your head stays up.
  3. Push back up to start and repeat.

45. Box jump to squat

This is an advanced plyometric move involving a box. Take caution if you’ve never done a box jump before.

Box jump to squat
  1. Position yourself in front of a box.
  2. Drop down and jump up, landing on the box and dropping into a squat.
  3. Step off and repeat.
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