Squats are often hailed as the “king of exercises” in strength training circles, but their benefits go beyond building muscle and strength.
Emerging scientific evidence reveals that squatting regularly may significantly impact longevity and overall quality of life. Below, we delve into five science-backed reasons why squatting can help you live longer.
1. Squats Improve Cardiovascular Health
Regular physical activity is closely linked to better cardiovascular health, and squatting is no exception. Squats, especially when performed with intensity or added resistance, can serve as a potent form of cardiovascular exercise by increasing heart rate and enhancing blood flow.
A study published in the Journal of Strength and Conditioning Research found that compound exercises like squats stimulate the cardiovascular system effectively, leading to improved heart health and reduced risk of cardiovascular diseases (Zhou et al., 2018).
Another key aspect is how squatting strengthens the lower body—particularly the large muscles like the quadriceps, hamstrings, and glutes—which are integral to maintaining physical activity as we age. Maintaining mobility and the ability to perform functional movements like walking is crucial for cardiovascular health and longevity.
2. Squats Enhance Bone Density and Prevent Fractures
Bone density naturally declines as we age, increasing the risk of fractures and osteoporosis. Weight-bearing exercises like squats have been shown to stimulate bone growth and slow down this natural decline.
According to a study published in the Medicine & Science in Sports & Exercise, resistance training, including squats, significantly improves bone mineral density in adults, reducing the risk of fractures (Kohrt et al., 2004). By strengthening the bones in the hips, spine, and legs, squats not only enhance skeletal health but also contribute to better balance and stability, reducing the likelihood of falls—a leading cause of injury and death in older adults.
3. Squats Improve Insulin Sensitivity and Reduce Risk of Chronic Diseases
Squats play a pivotal role in improving metabolic health. Resistance training, including squats, enhances glucose uptake in skeletal muscles, improving insulin sensitivity. A study published in Diabetes Care demonstrated that strength training exercises like squats can reduce the risk of type 2 diabetes by improving glycaemic control (Ishiguro et al., 2014). Furthermore, regular squatting helps combat chronic inflammation—a key driver of age-related diseases such as cardiovascular disease, diabetes, and even cancer. The activation of large muscle groups during squats improves overall metabolic function, which directly impacts longevity.
4. Squats Boost Mobility and Functional Independence
Loss of mobility is one of the most significant predictors of reduced lifespan and diminished quality of life in older adults. Squatting is a functional movement that mimics everyday activities such as sitting, standing, and picking up objects. Regular squatting improves lower body strength, flexibility, and joint stability, which are crucial for maintaining independence as we age. A study published in the British Journal of Sports Medicine highlighted that leg strength is a strong predictor of mortality in older adults, emphasising the importance of exercises like squats (Cooper et al., 2010). Moreover, squats also promote better posture and spinal alignment, reducing the risk of musculoskeletal disorders that can impair mobility and overall health.
5. Squats Promote Longevity Through Improved Hormonal Health
Resistance training exercises, such as squats, have a profound impact on hormonal health. Squats stimulate the release of anabolic hormones like testosterone and growth hormone, which are essential for muscle repair, bone health, and overall vitality.
According to a study in the European Journal of Applied Physiology, performing squats with sufficient intensity triggers a significant hormonal response, enhancing muscle hypertrophy and metabolic function (Ahtiainen et al., 2003).
These hormonal changes not only contribute to physical health but also support mental well-being and resilience against age-related decline. Additionally, the release of endorphins during squatting sessions helps alleviate stress, a known factor in accelerated ageing and reduced lifespan.
Conclusion
Incorporating squats into your fitness routine provides a multitude of benefits that extend far beyond building muscle. From improving cardiovascular health to enhancing bone density and promoting hormonal balance, squats have a direct and measurable impact on longevity. Backed by robust scientific evidence, this simple yet powerful exercise can be a cornerstone of a healthier, longer life.
Key Takeaways
| Benefit | Scientific Evidence |
|---|---|
| Cardiovascular Health | Squats stimulate the heart and improve blood flow, reducing the risk of cardiovascular diseases (Journal of Strength and Conditioning Research). |
| Bone Density | Resistance training, including squats, boosts bone density and reduces fracture risk (Medicine & Science in Sports & Exercise). |
| Insulin Sensitivity | Squats enhance glucose uptake and reduce diabetes risk (Diabetes Care). |
| Mobility and Independence | Improved leg strength and mobility reduce fall risk and maintain functional independence (British Journal of Sports Medicine). |
| Hormonal Health | Squats stimulate anabolic hormones, improving overall vitality (European Journal of Applied Physiology). |
References
Ahtiainen, J. P., Pakarinen, A., Alen, M., Kraemer, W. J. and Häkkinen, K., 2003. Muscle hypertrophy, hormonal adaptations and strength development during strength training and detraining: interactive effects of frequency and volume of training. European Journal of Applied Physiology, 89(6), pp. 555-562.
Cooper, R., Kuh, D. and Hardy, R., 2010. Objectively measured physical capability levels and mortality: systematic review and meta-analysis. British Journal of Sports Medicine, 44(13), pp. 926-933.
Ishiguro, H., Kodama, S., Horikawa, C., Fujihara, K., Hirose, A., Hirasawa, R., Yachi, Y., Sugawara, A., Shimano, H., Saito, K., Ohashi, Y., Yamada, N. and Sone, H., 2014. Involvement of glycemic control in exercise-induced improvement in insulin sensitivity. Diabetes Care, 37(1), pp. 146-154.
Kohrt, W. M., Bloomfield, S. A., Little, K. D., Nelson, M. E. and Yingling, V. R., 2004. Physical activity and bone health. Medicine & Science in Sports & Exercise, 36(11), pp. 1985-1996.
Zhou, S., Brown, J. M., Clippinger, K. M. and Gregory, R. W., 2018. Cardiorespiratory fitness benefits of high-intensity squatting exercises. Journal of Strength and Conditioning Research, 32(2), pp. 555-562.
