The Squat: The One Exercise That Keeps You Out of a Nursing Home
If you can’t squat, you can’t stand up—and that means losing independence. The squat is the most important movement for seniors to maintain strength, mobility, and freedom. Learn why it’s essential, how to do it safely, and simple modifications to keep you strong and out of a nursing home.
3/4/20253 min read
The Squat: The One Exercise That Keeps You Out of a Nursing Home
Let’s get real—if you can’t get off the toilet by yourself, life takes a turn for the worse. Someone else is wiping your butt, and at that point, independence is gone. The squat isn’t just an exercise; it’s the movement that keeps you living on your own terms.
Think about it: Every time you sit down on the couch, get into your car, or lower yourself onto the toilet, you’re squatting. If you lose the ability to do that under your own power, you’re not just losing strength—you’re losing freedom. So let’s make sure that doesn’t happen.
Move It or Lose It: Why Squats Are Non-Negotiable
Aging comes with two choices: Stay strong and independent, or let gravity win and start calling for help to get off the floor. The squat is your best defense against frailty, falls, and needing a team of people to help you up.
Here’s what the squat does for you:
Keeps You Mobile – If you can squat, you can stand up, walk, get in and out of bed, and basically do everything that makes life enjoyable.
Prevents Falls – Strong legs mean better balance. Weak legs mean you meet the floor more often than you’d like.
Builds Strength Where It Counts – Your legs, core, and glutes—the muscles that keep you upright and moving—stay powerful when you squat regularly.
Avoids the “Help, I’ve Fallen” Scenario – You know the one. Don’t be that person.
Now, if you haven’t squatted since your 40s (or ever), don’t worry. It’s never too late to start. Let’s break it down.
How to Perform a Proper Squat
Doing a squat correctly is key. Bad form leads to bad knees, and bad knees lead to more sitting, which leads to more weakness… you get the idea.
Set Your Feet – Stand with feet shoulder-width apart, toes slightly out.
Engage Your Core – Squeeze your belly like you’re bracing for a punch.
Send Your Hips Back – Pretend you’re about to sit in an invisible chair.
Lower Under Control – Go as low as you can while keeping your heels on the ground.
Stand Up Strong – Push through your heels and drive up.
Scaling and Modifications
If you’re thinking, "I can’t squat like that!", no problem. Here’s how you build up to it:
Chair Squats – Sit down and stand up from a sturdy chair. This is the gateway to full squats.
Assisted Squats – Hold onto a countertop or railing for balance.
Partial Squats – Go as low as you comfortably can and gradually work lower over time.
No matter where you start, the goal is progress.
Safety Tips
Warm Up First – Do some light movement to get your joints ready.
Listen to Your Body – Pain means stop. Discomfort means you’re working. Know the difference.
Be Consistent – 5 sets of 5 Squats two to three times a week will make a huge difference in your strength and mobility.
Stay Strong, Stay Independent
The squat is the simplest, most effective way to keep yourself strong and self-sufficient. You don’t need a gym, fancy equipment, or even a ton of time. You just need to commit to moving. Because in the battle against aging, strength wins.
Start squatting now, and keep your independence for the long haul. And if you’re still on the fence, just remember—if you can’t squat, someone else is wiping your butt.
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