Dr. Nick Pappas, a renowned surgeon from New Orleans, USA, has shared his secret formula for a longer, healthier life: squats. In a TikTok video, the professional stated that this simple exercise could make a big difference in our long-term Health.
“If there is one exercise you should try to do consistently, I would choose squats.”assured the surgeon.
According to Pappas, this activity not only helps strengthen muscles, but it can also increase our life expectancy.
As we age, we naturally lose muscle mass, a process known as sarcopenia. This muscle loss can lead to decreased strength, balance, and bone density, increasing the risk of falls and fractures. Squats, by working the main muscle groups of the legs, They can help combat this process and keep us strong and healthy for longer..
But why are squats so beneficial? In addition to strengthening leg muscles, such as the quadriceps, hamstrings, and glutes, They also help improve posture, stability and balance.
The New York Post reports that according to Megan Roup, celebrity trainer and founder of Sculpt Society, performing squats on a regular basis can even help burn calories and strengthen core; However, it is important to avoid some common mistakes such as hunching your back or extending your knees too much.
@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
If you have knee or back problems, there are modifications you can make to adapt squats to your needs. For example, you can reduce the depth of the squat or turn your toes outward slightly.
On the other hand, if squats aren’t an option for you, Pappas suggests walking on a treadmill with an incline to work your leg muscles.
“Friends don’t let their friends skip leg day!”added the doctor.
According to Men’s Health, to perform a squat correctly you must follow these steps:
- Starting position: Place your feet shoulder-width apart, with your toes slightly outward. Keep your back straight and your chest forward.
- Descent: Push your hips back and lower yourself as if you were going to sit in a chair. The knees should follow the direction of the toes.
- Ascent: Push yourself up using your heels and contract your glutes when you reach the starting position.
Key points to remember:
- Keep your back straight at all times.
- Don’t let your knees go over your toes.
- Go down as far as is comfortable for you, without forcing.
- Contract your abdomen to protect your lower back.
Additional Tips:
- Visualize the movement: Imagining that you sit in a chair will help you perform the movement correctly.
- Start without weight: Master the technique before adding weight.
- Consult a professional: If you have any questions or injuries, it is advisable to consult a personal trainer or physical therapist.