If you can start an exercise like this one and keep it going for 30 days, it can become a part of your regular routine. It can help you stay fit and healthy. You can also share this with a friend and you can remind each other to do this regularly. Eventually, you can add more exercises to change up your routine and it can become fun. And building these muscles can make other activities easier and more enjoyable. Keep this up with your walking and you might begin to notice a difference in your overall health. Click below to watch the video.
Video: Squat exercise
In case the link to the video ever changes, I'm attaching a transcript of the video below:
Nicole Krupa: To do a squat, stand with your feet slightly greater than shoulder-width apart and your toes pointing ahead. Slowly descend, bending through the hips, knees and ankles. Stop when your knees reach a 90-degree angle. Then return to the starting position. You'll feel tension in your legs and buttocks.
When you're doing squats, keep your back in a neutral position. Don't flatten the curve of your lower back, and don't arch your back in the other direction. Make sure that your knees stay centered over your feet on the way down. Don't let your knees roll inward or outward. If you can't bend your knees to a 90-degree angle, simply go as low as you can. Use your arms for balance and support. Stop when you're fatigued or your form begins to suffer.
For most people, one set of 12 to 15 repetitions is adequate.
Remember, for best results, keep your back in a neutral position and your abdominal muscles tight during the exercise. Keep your knees centered over your feet on the way down. Also, remember to keep your movements smooth and controlled.
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