What is the number one exercise seniors should do?


Editorial team Published on

The number one exercise to do as you get older is the squat (or the sit-to-stand movement), because it builds the lower-body strength needed to maintain independence and perform daily tasks.

Why Squats Are Essential

  • Functional movement: Every time you get out of a chair, stand up from the toilet, or step out of a car, you are doing a squat.
  • Combats muscle loss: Leg strength is one of the strongest predictors of mobility and independence later in life, helping fight age-related muscle decline.
  • Protects bones and balance: Squatting loads the skeleton to improve bone density and engages your core and lower body to prevent falls.

How to Do a Bodyweight Squat (Sit-to-Stand)

  1. Position yourself: Stand in front of a sturdy chair with your feet slightly wider than shoulder-width apart.
  2. Lower down: Push your hips back and bend your knees slowly, keeping your chest tall and weight in your midfoot or heels, until you gently touch the chair.
  3. Stand back up: Drive firmly through the floor to return to a fully standing position.
  4. Target volume: Aim for 10 repetitions per set, completing two to three sets. Use armrests for support if needed when starting out.