The Power of the squat: A Fundamental Movement for Health adn Mobility
For centuries, humans have relied on the squat as a natural and essential movement. From ancient civilizations to modern fitness routines, the squat has stood the test of time.But for many, like the author of this story, its importance only becomes clear in moments of struggle—like trying to pick up dog poo on a cold London morning.
“A good squat trains and tests everything from balance to coordination to mobility,” writes the author. It engages your hips, knees, ankles, quads, glutes, calves, bones, tendons, and muscles. In short,if you can’t squat,you’re “pretty much stuffed.”
Why Squatting Matters
Table of Contents
- Mastering the Perfect Squat: A Guide to Form, Flexibility, and Personalization
- Is 61 Too Old to Take Up Gymnastics? Embracing Movement at Any Age
- The Power of Squats: Building Strength, Balance, and Longevity
Laura Kummerle, a georgia-based physiotherapist and online coach, emphasizes the squat’s foundational role in daily life. “The squat is a fundamental movement pattern,” she says. “It’s foundational for everything we do, from getting off a toilet to standing up from a chair.” For fitness enthusiasts, it provides a solid base for lower-body exercises, making it a cornerstone of strength training.
But squats aren’t just about fitness. In many parts of the world, squatting is woven into the fabric of daily life. Movement coach Daniel Zivatovic, who grew up in Croatia, notes that squatting is common in Asia, Africa, and continental Europe. “If you’re chatting with friends in the street, there’s a good chance you’ll be squatting to do so,” he explains. Even in London,Zivatovic squats while waiting for the bus,though he admits it frequently enough draws odd looks.“It’s the moast beatiful position you can have,” he says.
The Journey to Better Squats
The author’s journey to mastering the squat began after a moment of realization—dubbed “Dogpoogate”—when crouching down felt like an insurmountable challenge. over the years, they worked on their squat through exercise classes, home workouts, and physiotherapy, especially after a torn meniscus.Physiotherapists often prescribe squats for knee problems, using variations like the classic squat, split squats, or weighted squats. despite months of practice, the author admits their squat still has room for improvement.
The Benefits of squatting
Squats offer a range of benefits, from improving mobility to strengthening muscles. They’re particularly effective for enhancing lower-body strength and stability. Studies have shown that squats can improve knee biomechanics, making them a valuable exercise for injury prevention and rehabilitation [[1]].
| Key Benefits of squats |
|—————————-|
| Improves balance and coordination |
| Strengthens lower-body muscles |
| Enhances mobility and flexibility |
| Supports knee health and biomechanics |
| Foundational for daily movements |
A Call to Action
Whether you’re a fitness enthusiast or someone looking to improve your mobility, incorporating squats into your routine can have transformative effects.Start with bodyweight squats and gradually add variations as you build strength. Remember, as Laura Kummerle puts it, “It gives you a good solid base for a lot of lower-body exercises.”
So, the next time you’re waiting for the bus or chatting with friends, consider taking a cue from Daniel Zivatovic and embrace the squat. It might just be the most beautiful position you can have.
For more insights on the benefits of squats, check out this complete guide or explore how squats can boost your exercise performance.
Mastering the Perfect Squat: A Guide to Form, Flexibility, and Personalization
The squat is often hailed as the king of exercises, a fundamental movement that builds strength, mobility, and endurance. Yet, for many, executing a basic bodyweight squat can feel like an elusive challenge. “I’m sure I should be able to go deeper,” admits one fitness enthusiast, echoing a sentiment shared by countless gym-goers. “And I never know quite how wide my feet should be, or where my toes should point.”
To demystify the squat, we turned to fitness expert Zivatovic, who emphasizes that there’s no one-size-fits-all approach. “No one is going to squat the same way,” he explains.“It’s wild how many variations there can be because of the way we are put together.” Factors like hip joint depth, femur length, and torso proportions all play a role in determining your ideal squat form.
The Anatomy of a Squat
So, how do you perfect your squat? According to Zivatovic, it starts with understanding your body’s unique mechanics. “If you have a shallow hip joint, for example, your squat is always going to be deep. if you have a deeper joint, you’re not going to have that much mobility.”
Here’s a step-by-step guide to mastering the movement:
- Stance: Stand with your feet about hip-width apart, toes facing forward or turned out about 30 degrees—whatever feels comfortable.
- Posture: Keep your chest up, stomach engaged, and ribs tight.
- Movement: Sit your hips back, bend your knees, and drop down to a depth that feels comfortable. Ensure your heels stay grounded.
- Return: Push the ground away as you stand back up, squeezing your glutes at the top.
“your heels should stay on the ground as you do this,” Zivatovic adds. “Then think about driving and pushing the ground away from you as you stand back up and squeeze your butt.”
Common Limitations and Solutions
For many, ankle flexibility is the biggest hurdle.“Usually, it’s your ankles,” Zivatovic notes.To improve this, he recommends exercises to increase ankle mobility or using wedges to elevate your heels slightly. “Some people will tell you using wedges is cheating,but it’s not,” he says.
Another trick? Holding a small weight in front of you. “sometimes you just give someone a small weight to hold, and then suddenly, oh, they’re doing perfect squats.”
Debunking the “Perfect” Squat Myth
Does “perfect” mean deep? Not necessarily. While some trainers caution against bending your knees beyond 90 degrees, Zivatovic argues that most people can safely go deeper—if they build up to it gradually. “The key word is ‘gradually,’” he emphasizes.
Foot placement is another area where personalization is key.“You need to experiment with where you put your feet—how widely they are separated and how much they are turned out,” Zivatovic advises.
Key Takeaways
| Aspect | Suggestion |
|————————–|———————————————————————————–|
| stance | Feet hip-width apart, toes forward or turned out 30 degrees. |
| Posture | Chest up, stomach engaged, ribs tight. |
| Movement | Hips back,knees bent,heels grounded. |
| Ankle Flexibility | Use wedges or small weights to improve balance and depth. |
| Depth | Gradually increase depth; ignore the 90-degree knee bend myth.|
final Thoughts
The squat is a versatile and powerful exercise, but its execution varies widely based on individual anatomy. By understanding your body’s unique needs and experimenting with stance, depth, and tools like wedges or weights, you can unlock a more effective and comfortable squat.
Ready to elevate your fitness game? Start incorporating these tips into your routine and watch your squat transform. For more expert advice on strength training and mobility,explore our fitness guides and workout plans.
—
Photograph: Linda Nylind/The Guardian
Is 61 Too Old to Take Up Gymnastics? Embracing Movement at Any Age
For many, the idea of starting gymnastics at 61 might seem daunting, especially with the added challenge of a “dodgy knee.” But according to experts, age and minor injuries shouldn’t deter anyone from embracing movement. in fact, movement might be the key to longevity and improved quality of life.
The Case for Movement Over Avoidance
When it comes to physical activity, the fear of exacerbating injuries often leads people to avoid exercise altogether. However, as physiotherapist and movement expert Zivatovic explains, this approach might be counterproductive. “We used to assess people and talk about imbalances,” he says. “I don’t think that’s a good approach, as unless you’re so asymmetrical that it’s causing pain or dysfunction, it’s better to focus on what your body can do.”
Zivatovic emphasizes that minor quirks, like a knee that slightly knocks inward during a squat, are not reasons to avoid movement. Instead, they’re opportunities to adapt and strengthen. “For me and most people with injuries, this kind of quirk is a reason to embrace movement rather than avoid it,” he adds.
Listening to Your Body
One of the most vital lessons in fitness,nonetheless of age,is learning to listen to your body. Zivatovic highlights this during a squat assessment: “if you have super-deep hip joints, say, you might have to go super-wide to get a really good squat.” For some, this might mean adjusting foot placement or stance width to achieve comfort and depth.
during the assessment, Zivatovic notes that the participant’s squat looks “pretty symmetrical,” with the knee mostly aligned with the second toe. However, the slight inward movement of the knee is a reminder that everyone’s body is unique. “For you,” he says, “this seems natural.”
The Benefits of Adapting Exercise
Adapting exercises to suit individual needs can make physical activity more accessible and enjoyable. For example, single-leg squats, or pistol squats, are more challenging but can be modified to accommodate different fitness levels. Laura Kummerle, a fitness enthusiast, demonstrates how these variations can be both effective and safe.
| Key Takeaways |
|——————–|
| – Minor quirks in movement are normal and not a reason to avoid exercise. |
| – Adapting exercises to suit your body can improve comfort and effectiveness. |
| – Movement is essential for longevity and injury prevention, even with pre-existing conditions. |
A call to Action: Embrace Movement at Any Age
The idea that 61 is “too old” to take up gymnastics or other physical activities is a myth. As zivatovic and other experts suggest, movement is not just about achieving perfect form but about finding what works for your body. Whether it’s adjusting your squat stance or trying a modified version of a challenging exercise, the key is to keep moving.
For those curious about starting gymnastics or other physical activities later in life, the message is clear: there’s only one way to know if it’s right for you—give it a try. As highlighted in a related article, Is 61 too old to take up gymnastics? Not if you’re planning on living to 100, age is just a number when it comes to embracing a healthier, more active lifestyle.So, what are you waiting for? Lace up those sneakers, listen to your body, and take the first step toward a more active future.
The Power of Squats: Building Strength, Balance, and Longevity
Squats are more than just a gym staple—they’re a cornerstone of functional fitness, offering benefits that extend far beyond muscle building. Whether you’re a seasoned athlete or a beginner, incorporating squats into your routine can improve mobility, balance, and overall health. As fitness experts emphasize, squats are not just for the young; they’re a lifelong tool for maintaining strength and independence.
Why squats matter
According to fitness coach Kummerle, “Single-leg squats are going to be a lot more challenging than double-leg squats because a) you are essentially doubling the weight, and b) there’s a balance component.” This makes them an excellent exercise for building both strength and stability. However, even basic squats can be transformative.
Zivatovic, another fitness expert, adds, “Don’t be afraid to load the squat at some point, because it will be incredibly useful, especially as you age. Lots of people think,‘oh,I need to train less.’ No, as you age, you need to train more.” This counterintuitive advice highlights the importance of maintaining muscle mass and mobility as we grow older.
Getting Started with Squats
For beginners, the idea of squatting can be intimidating. But as the article suggests, there are ways to ease into it. If you’re struggling, try holding onto a support or using a bench for “box squats,” where you lower yourself just far enough to rest your bum on a surface. These modifications can help build confidence and strength before progressing to more advanced variations.
Once you’ve mastered the basics, you can experiment with variations like:
- Goblet squats: Holding a dumbbell or kettlebell to your chest.
- Split squats: One foot in front, one foot behind.
- Cossacks: One leg out to the side.
- Pistol squats: A one-legged squat with the non-supporting leg held straight out.
These variations not only challenge your muscles but also improve balance and coordination.
A Personal journey
The author of the article shares their own experience with squats, detailing their first weightlifting class. “I book into my first ever weightlifting class, for an hour of back squats – up and down about 100 times with a 40kg (90lb) barbell on my shoulders,” they write. Despite the initial challenge, the experience was empowering. “Forty kilos is not a lot – there’s a woman with me who’s lifting almost as much just weeks after giving birth – but it feels like a good start.”
This personal account underscores the accessibility of squats.With proper form and gradual progression, anyone can benefit from this exercise.
The longevity Connection
Squats aren’t just about building muscle; they’re about preserving mobility and independence as we age. As Zivatovic notes, “We need to motivate people to be more active, to get closer to the floor, to work on their lower body mobility and flexibility and strength, because that’s one of the main factors of longevity.”
This sentiment is echoed in the upcoming event, Fit for Ever: An Evening with Phil Daoust, Chris Van Tulleken, and Nahid de Belgeonne, where experts will discuss how to live a strong, happy, and long life. The event, scheduled for Wednesday, 12 February, 7.30pm-9pm, promises to be an inspiring exploration of fitness and longevity. Book your tickets here.
Key Takeaways
| Aspect | Details |
|————————–|—————————————————————————–|
| Benefits of squats | Improves strength, balance, and mobility; essential for longevity. |
| Beginner Tips | Use supports or benches; progress to advanced variations like pistol squats.|
| Expert Advice | “As you age,you need to train more.” – Zivatovic |
| Event Highlight | Fit for Ever: Learn how to live a strong, happy, and long life. |
final Thoughts
Squats are a simple yet powerful exercise that can transform your fitness journey. Whether you’re lifting a barbell or simply squatting to pick up a dog poo bag, the benefits are undeniable. As the article concludes, “The next time I’m walking the dogs, when the moment comes, I fish the poo bags from my pocket and squat like a champ.”
ready to take the first step? Start with a basic squat today, and consider joining the Fit for Ever event to learn more about building a strong, healthy future. Reserve your spot now.The Rise of Sustainable Fashion: How Brands Are Embracing Eco-Friendly Practices
In recent years, the fashion industry has faced mounting pressure to address its environmental impact. From excessive water usage to textile waste, the sector has long been criticized for its unsustainable practices. However, a growing number of brands are now stepping up, embracing eco-friendly initiatives to reduce their carbon footprint and meet the demands of increasingly conscious consumers.
According to a recent report by The Guardian, “sustainable fashion is no longer a niche trend but a necessity for brands aiming to stay relevant in a rapidly changing market.” This shift is driven by both consumer demand and regulatory pressures, as governments worldwide introduce stricter environmental standards.
The Environmental Toll of Fast fashion
The fast fashion model, characterized by cheap, rapidly produced clothing, has been a significant contributor to environmental degradation. the industry is responsible for nearly 10% of global carbon emissions and consumes vast amounts of water—enough to fill 32 million Olympic-sized swimming pools annually.
Moreover, textile waste has reached alarming levels. In the U.S.alone, over 11 million tons of clothing end up in landfills each year. “The environmental cost of fast fashion is staggering,” notes The Guardian. “It’s a wake-up call for the industry to rethink its practices.”
How Brands Are Responding
In response to these challenges, many fashion brands are adopting sustainable practices.For instance,Patagonia has long been a pioneer in eco-friendly fashion,using recycled materials and promoting fair labor practices. Similarly, Stella McCartney has championed cruelty-free and sustainable luxury, proving that high fashion can align with environmental values.
Emerging brands are also making waves. Companies like Reformation and Everlane prioritize transparency, offering detailed insights into their supply chains and environmental impact. “We believe in radical transparency,” says Everlane’s CEO. “It’s the only way to build trust with our customers.”
Innovations Driving Change
technological advancements are playing a crucial role in this conversion. Innovations such as waterless dyeing and biodegradable fabrics are reducing the industry’s environmental footprint. For example, Adidas has partnered with Parley for the Oceans to create sneakers made from recycled ocean plastic, diverting waste from marine ecosystems.
Additionally, the rise of circular fashion—where clothing is designed to be reused, recycled, or repurposed—is gaining traction. Brands like H&M and Zara are launching take-back programs, encouraging customers to return old garments for recycling.
challenges Ahead
Despite these efforts, challenges remain. Sustainable fashion often comes with a higher price tag, making it inaccessible to some consumers.”The cost of sustainable materials and ethical labor practices is significant,” explains The Guardian. ”Brands must find a balance between affordability and sustainability.”
Moreover, greenwashing—where companies falsely market themselves as eco-friendly—remains a concern. Consumers are urged to research brands thoroughly and look for certifications like Fair Trade or GOTS (Global Organic Textile Standard) to ensure authenticity.
Key Takeaways
| Aspect | Details |
|————————–|—————————————————————————–|
| Environmental Impact | 10% of global carbon emissions, excessive water usage, and textile waste. |
| Leading Brands | Patagonia, Stella McCartney, Reformation, Everlane. |
| Innovations | Waterless dyeing, biodegradable fabrics, circular fashion.|
| Challenges | High costs,greenwashing,accessibility.|
The Road ahead
The shift toward sustainable fashion is a positive step, but it requires collective effort. Consumers play a vital role by supporting eco-conscious brands and making informed purchasing decisions. “Every choice matters,” emphasizes The Guardian. “Together, we can drive meaningful change in the fashion industry.”
As the industry continues to evolve, one thing is clear: sustainability is no longer optional. It’s the future of fashion.
—
For more insights on sustainable fashion, explore The Guardian’s in-depth coverage here.
How Brands Are Responding
In response to these challenges, many fashion brands are adopting lasting practices. As a notable example, Patagonia has long been a pioneer in eco-amiable fashion, using recycled materials adn promoting fair labor practices. Similarly, Stella McCartney has championed cruelty-free and sustainable luxury, proving that high fashion can align with environmental values.
other brands are following suit. H&M has launched it’s Conscious collection, featuring garments made from organic and recycled materials. Meanwhile, Levi’s has introduced water-saving techniques in its denim production, significantly reducing its environmental footprint.
Innovations in Sustainable Fashion
The push for sustainability has also spurred innovation. brands are experimenting with choice materials, such as Piñatex (made from pineapple fibers) and Mylo (a leather alternative derived from mushrooms). These materials not only reduce reliance on customary, resource-intensive fabrics but also offer unique textures and aesthetics.
Additionally, the rise of circular fashion—where clothing is designed to be reused, recycled, or repurposed—is gaining traction. Companies like eileen Fisher and The Renewal Workshop are leading the charge, offering repair and recycling programs to extend the life of garments.
Consumer Role in Driving Change
While brands play a crucial role, consumers also have the power to drive change.By supporting sustainable brands, opting for second-hand clothing, and practicing mindful consumption, individuals can contribute to a more sustainable fashion ecosystem.
Challenges Ahead
Despite progress, challenges remain. Sustainable fashion frequently enough comes with a higher price tag, making it less accessible to some consumers. Additionally, greenwashing—where brands falsely market themselves as eco-friendly—remains a concern. Transparency and accountability are essential to ensure genuine progress.
Final Thoughts
The shift toward sustainable fashion is a positive step, but it requires collective effort. As the Guardian aptly puts it, “The future of fashion lies in balancing style with sustainability.” by embracing eco-friendly practices and making conscious choices, both brands and consumers can definitely help create a more sustainable and ethical fashion industry.
Key Takeaways
| Aspect | details |
|————————–|—————————————————————————–|
| Environmental Impact | Fast fashion contributes to 10% of global carbon emissions and massive textile waste. |
| Brand Initiatives | Patagonia, Stella McCartney, H&M, and Levi’s are leading the way in sustainability.|
| Innovations | Alternative materials like Piñatex and Mylo are revolutionizing fabric production. |
| Consumer Role | Supporting sustainable brands and practicing mindful consumption can drive change. |
| Challenges | High costs and greenwashing remain important hurdles. |
The journey toward sustainable fashion is ongoing,but with continued innovation and commitment,the industry can pave the way for a greener future.
