How to Squat and Stand Without Help
Squatting and standing up are simple movements that we do throughout the day, whether it’s to pick something up from the floor, tidy up a cupboard or simply sit down and get up from a chair. However, as the years go by, many elderly people find it difficult to perform these actions, which can lead to a loss of autonomy and even dangerous falls.
The good news is that with practice and some lifestyle changes, you can strengthen your body, improve your balance, and regain the ability to perform these movements without help. In this article, we’ll explore the challenges that can arise with aging, techniques for performing these movements safely, and practical exercises you can do at home to increase your strength and confidence.
Why Do Squatting and Lifting Become Difficult Over Time?
As we age, some natural changes in the body can make it difficult to move things that were once effortless:
- Loss of muscle mass: Sarcopenia (loss of muscle with age) reduces the strength needed to support the body when squatting and lifting.
- Decreased balance: The vestibular system, responsible for balance, can weaken, making stability in these movements difficult.
- Joint pain: Problems such as arthritis and wear and tear on the joints make movement painful and limited.
- Fear of falling: Insecurity when performing movements such as squatting can cause people to avoid these efforts, further aggravating the lack of strength and mobility.
Recognizing these difficulties is the first step to overcoming them.
The Importance of Squatting and Lifting Without Assistance
Squatting and standing are fundamental functional movements for independence in everyday life. They are involved in tasks such as:
- Pick up objects from the floor.
- Getting up from a chair or bed.
- Use the bathroom independently.
When you regain the ability to perform these movements, you gain:
1. Greater safety: Reduces the risk of falls.
2. Greater independence: Reduces the need for help from others for simple tasks.
3. Better quality of life: Fluid, pain-free movements make everyday life easier and more enjoyable.
How to Squat and Lift Safely
1. Use Safe Supports
If you are just starting to train these movements, it is essential to have support nearby, such as:
- A firm chair.
- Safety bars in the bathroom or hallways.
- A wall to provide initial support for balance.
2. Maintain Correct Posture
Posture is essential to avoid pain or injuries when squatting and lifting:
- Squat: Keep your back straight, tilt your hips back slightly and bend your knees, as if you were going to sit on an invisible chair.
- Lifting: Use the strength of your legs, keeping your feet firmly on the floor. Avoid straining your spine or arms.
3. Do the Movements Slowly
Rapid movements can cause imbalance. Go slowly and focus on your breathing: inhale when squatting and exhale when standing up.
Exercises to Improve Squatting and Lifting Ability
You can strengthen your muscles and train your balance with simple, accessible exercises that you can do at home using common items.
1. Sitting and Standing Up from a Chair
How to do it: Sit on a firm chair and stand up without using your hands for support. Sit back down slowly.
Benefit : Strengthens leg muscles and improves coordination.
Repetitions: Start with 5 repetitions and gradually increase.
2. Broomstick Squat
How to do it: Hold a broomstick with both hands and place it in front of you for support. Slowly squat down, as if you were going to sit down in a chair, and then stand up.
Benefit: Provides stability when practicing the squatting movement.
Repetitions: Do 10 squats, increasing as you gain confidence.
3. Wall-Supported Calf Stretch
How to do it: Place your hands on the wall, keep one leg stretched out behind you and bend the other forward. Switch sides after 10 seconds.
Benefit: Improves leg flexibility and reduces joint strain.
4. Safe Side Steps
How to do it: In an open space, take wide side steps and return to the starting position. Use a chair or wall for support if necessary.
Benefit: Strengthens stabilizing muscles and improves balance.
5. Knee Raises with Support
How to do it: Hold onto a chair and raise one knee toward your chest, then slowly lower it. Alternate legs.
Benefit: Strengthens hip muscles and improves mobility.
6. Tennis Ball Exercises
How to do it: Squeeze a tennis ball between your hands or legs to strengthen muscles and improve control.
Benefit: Stimulates muscle strength and coordination.
Precautions when Practicing Exercises
- Wear comfortable clothing and non-slip shoes.
- Perform the exercises in an obstacle-free environment.
- Respect your limits and do not force movements that cause pain.
- If you feel dizzy or uncomfortable, stop immediately and seek medical advice.
Who is Dr. Diogo Fagundes?
Dr. Diogo Fagundes is an orthopedic doctor and nutritionist specializing in the Cabo Frio and Lagos regions, with extensive experience in helping patients overcome pain and physical limitations. Recognized for his integrated approach, he combines knowledge in orthopedics and nutrition to treat the causes of pain in a holistic manner, promoting the health and well-being of his patients in a personalized and effective way.
With years of clinical experience, Dr. Diogo has developed accessible and effective methods that have transformed the lives of many patients. His focus is on providing practical and personalized solutions, considering the needs of each individual and helping them regain quality of life and independence.
Reclaim Your Independence Today!
Don't let the difficulty of performing simple movements like squatting and lifting limit your life. You deserve to live with more confidence, autonomy and without pain.
