I am now 72 years old yesterday I did 25 squats that was probably five too many but I did them I feel pretty good my body starting to really lose a lot of weight because I'm doing keto and intermittent fasting good luck everyone
Female here, 70 yo, five feet, 100 lbs. I do sumo, goblet, front squats, curtsy lunges, step ups, calves, you name it. No exaggeration here. Done weekly at home. Also do fire hydrants, dunkey kicks and my least favorite is the glute bridge. I do mostly 20-25 reps three times. Or 100 squats in a day, in 20 reps increments with 30 seconds rest in between reps. Or on a day I do 60 incline push-ups, squats and mountain climbers three times. And I have osteoporosis. Thank God I am very strong. I will be 71 on Valentine’s Day. Oh, forgot that I also walk 4-5 days a week for 30 minutes. Why do I do all these exercises? I live alone and hope to be able to continue being independent. I also eat a healthy diet at home. Occasionally, eat out. Not easy to eat healthy foods at restaurants. UPDATE: I am excited about discovering yesterday from another TH-cam trainer doing a Sumo squat while holding dumbbells resting between the bodies' trunk and your legs. Did three minutes with 12 lbs. dumbbells. I think that should make the legs stronger. A new one for me. I like variety and continue to seek new ways of exercising to avoid boredom. 3/26/23
As a family practice P.A., I often have discussions of exercising with seniors. There is a basic routine of simple calisthenics I often have them start with, and squats are always a part of that. "Squatty Potties" . . . because you want to stay strong and not need your kids to help you on & off the toilet! It's the little things that help ensure quality of life as we age.
Good article. I've been a house painter for 35 years. Climbing ladders almost daily and extension ladders in the summer has been a key factor in keeping strength and flexibility. These exercises should be incorporated by everyone.
With the number of people who mostly sit in a chair all day (like me), these exercises are vital, regardless of age. Growing older doesn't have to mean getting old, if we take care of ourselves.
Good advice. Most people don't comprehend unless they fall or have helped family or friends. Sadly, some people are lazy and refuse. Thank you for the good advice
This actually makes a lot of sense. One of the first signs of instability in older people is this imbalance and weakness getting up and down, and in the thighs both front and back. Very important exercises. Thank you Dr. Sullivan.
These are all good exercises and as you get older you definitely want to keep,doing them. I will add though, you should start to incorporate weights, dumbbells to start, as soon as you start to feel stronger, say 25 body weight reps. Adding weight to the squat will help with bone density, which is something that is critical to strengthen especially in older individuals. Keep at it everyone!
These squat exercises are really good. Even though I suffer from lower back pain they help provide me with stability as well as helping me with my fitness. Thank you Doctor Sullivan!
I after revision tkr surgery in one knee and lots of changes in other one,was having buckling problem in both the knees. Now after two years a one month of excercises suggested by you, I have never buckeled and feel much more confident.Thanks.
This is great. Thank you. 20 years ago a massage therapist told me the legs are the key to staying strong as age increases. He was surprised how much leg muscle mass I had, he told me to keep it and that would help me so much in elder years. I’ve been looking for this kind of exercise path to rebuild. Excellent.
Thank you I love this video as we age we need to keep our legs strong. I’m 78 and a little reluctant to do squats, as I have severe knee problems. Maybe starting slowly will help. Great video. 😊
thanks a lot Dr Todd..i am male 58 living in India. i had mild heart attack five years ago at the age of 53..till then i used to do push ups squats etc then stopped as my cardiologist advice me against it immediately after the angioplasty...then came covid and i could not go to the doctor...so now he has given me go ahead to do bodyweight strength exercises..i am doing forward lunges...squats...indian Hindu push up....cot chair lift...glute bridge,,,plank just one set of 10 each...i will increase gradually..feeling extremely fit physically and confidence level in mind has increased...hope i am on right track....cheers
One small but importált point as you’re squatting is to remember as you bend down to keep your knees behind the toes, not over. I used to do it incorrectly but find the yoga way strengthens me even more
In the bodybuilding community, they are not so strict with this principle. But I worked as an exercise physiologist in the physical therapy clinic instructing patients and we ALWAYS cautioned to not let your knees track out past your toes. The other side would say that we have no peer reviewed research to back up our point. I say that, biomechanically, it makes more sense and is safer for knee joint stability to "stick your butt out" as you squat and keep the knees behind the toes.
Thank you for these tips. When I worked out with personal trainer I was instructed to keep knees behind the toes. After 2 knee replacements it is challenging to squat very far. So I look forward to trying the exercises suggested to build up strength to do the squats
I'm 60 and recently was able to full deep squats again for the first time in 30 years... As a complete change of diet at age 59 resolved all joint pains and reduced fat levels markedly... May i suggest, that in the deep squat movement, once one has a good feeling of balance, that to cross your arms over and rest them on your chest, will move the centre of gravity rearwards, which therefore promotes pushing upwards with a much straighter, more vertical spine. Then the power of the leg muscles are doing the real lifting, and not placing the back/spine in as much risk of injury. Even as a young fella, i used to lift with the bar resting on my chest at mid-shoulder level, not on my upper back.
Thank you that was really helpful Dr. Sullivan and your lovely demonstrator did a beautiful job of demonstrating the progressions to the ultimate goal of the exercise! 👋🏼👋🏼
I’m 65 and I do 160 squats (4 sets of 40) every other day, but I dip down way past my knees. My legs have grown really strong. I’m trying to get my wife to do them.
Did this gentleman introduce his demonstrator? Good exercises and very important. People say that they’re getting old and cant do these exercises, yet the saying “use it or lose it’ is ver true.
My husband is 77 Doing about 250 squats 4/5 times per week (in sets of 17 but not 250 straight). Feels great. Does 500/day once a month just for challenge.
I just found this video today Sunday by accident. I am very inspired by rosario francis here sharing her exercise routine with us. I am reasonably fit but need to improve, maintain body strength. 🙂🙂💚💚💜💜🤜🤛👏👍
Thank you. My wife and I and are starting to seize up and this sounds like just the ticket to rebuild strength and balance. I tried some while watching and I could feel the burn. Not grinding, not bone pain, just good muscle burn. Yes, this is very helpful. Thanks again!
Very good video and demo. I turn 70 in December. As part of my weekly workouts I do squats everytime. I also do Ta'i chi which is very good for flexibility and balance. I can stand on one leg with the the other leg bent at a 90 degree angle for a minute and sometimes longer. If you can get up from a chair with using only your legs, get out from a car with using only your legs, get out of bed with only us ng your legs, then you have good strength in your legs and most likely overall good health too. Thank you again for this video.
Finally, a senior exercise video that will really build strength gradually. Also, with my scoliosis, it will help to straighten my spine gently, over time as I build up to the unsupported squat. Thanks so much!
Really helpful for us in our 60's with autoimmune disease and arthritis. Please do more. It's very motivating to see real people. Thanks for sharing.👏🏼👏🏾🧡
@Slavery is Freedom, War is Peace Thank you very much. I have been on very low carb for many years before it became a thing! Haha! I cook from scratch and never buy anything packaged. I'm 66yrs, was a nurse for 40 yrs. Lupus and rheumatoid is a double wammy with very heavy lifting in the old days etc. But I do my best.💕
@Slavery is Freedom, War is Peace thanks again. Yes I grow alot of tumeric and we have it in alot of dhal and curries. I actually come from Sth India originally.🌶🧡
Thanks. Slowing strengthened my broken leg after operation helped me gain strength buy performing this squat progression Now I can have my life back and can walk tree miles two years latter. Keep squatting.
@Dr Todd Sullivan - Kudos to your assistant for her lovely smiles! Most people doing exercises look formidable and serious. It is encouraging to see someone who seems to enjoy doing the exercises and makes it more inviting. :)
Thank you for your excellent advice. Exercises are necessary for everyone, but even more for senior citizens. We all stay seated for hours. The thought of going to the gym "one day" does not help. I keep going to the gym 4 times weekly and there is a huge positive difference between my no-gym years and these frequent visits for 3 yrs. Stay healthy and happy.
Hi Doc, Great advice! In Chinese Gung Fu this posture is called the horse. The Horse is the most important stance because this is the foundation to all fighting. Also this stance can be done with the back against wall for safety sitting to 90 degree.eventually holding 5 minutes and more up to an hour to build a powerful lower body.
Studies with the elderly in Japan have shown using the arms of a chair to get up, but crossing one's arms over the chest and lowering oneself as slowly as possible into the chair every time a person gets up or down, is hugely - and measurably - effective for building both core and leg strength.
I'm 75 and had open heart surgery (triple bypass) last October. Because your Sternum (breast bone) is cut in half for the surgery and then reconnected with wires or hardware, you have to avoid putting any pressure on your chest. They give you a heart-shaped pillow to hold against your chest while getting out of bed and back into the bed. NO arms, hands or elbows to be used. I've been doing squats for years, mostly barbell squats and then the squats shown in this video (I wrecked my back doing a set of 8 reps with 225 lbs - I went down too low, breaking the 90 degree angle and that's NOT good). Getting prepared for this type of surgery is excellent as you need to build strength in your legs, hips, core as mentioned. Cheers, Bob
AMONG AMERICA’S TOP-RATED SONGWRITERS, FEW IMPART HEART Of all the song works I’ve collected on various media throughout my lifetime, I’ve learned that the most endearing and beautiful songs were those which included heart in their work as well as skills. And though I like a lot of the songs they have created for the song market (usually it’s because of their music) they are nowhere near the top of my list of appreciated songs when I consider a few songs, very special songs, written from the heart as well as the mind, forming the best and favorite of my collection of songs purchased from the music market. Though, however, there is one songwriter’s works that have not been heard on radio or in the public music square. When asked what kind of songs she writes, I tell them her songs are just too good to be branded with one of today’s labels. * That list is topped by my most favorite songwriter: Sarah Jones Key. Before thinking about what sort of music to put to Sarah’s lyrics. I first must read her lyrics. Not once, but many times while giving thought to the music it surely deserves. Though, surely, her songs have never gotten from me, or my best compositions, the great music they truly deserve. With any of Sarah’s many songs, I can never separate the loveliness there is to easily find in those lyrical messages, and that same loveliness that appears in her; in the beauty of her personal warmth and wonder, she wrote from her heart those wonderful songs. * Then there is Lee Greenwood (author of Trump’s favorite theme before his stage appearance: God Bless the USA). His other songs that are top rate as well. * Vince Gill has become one of my favorite songwriters. * Dolly Parton is very hard to place. She is part of my list with songs like “Jolene” “I Will Always Love You” “Coat of Many Colors.” When I hear her songs, and knowing her better from the interviews I’ve seen, and her movie “Coat of Many Colors”, she is never “not” one of my favorite songwriters. * George Jones has become one of my favorites, as was his songwriter wife, Tammy Wynette. Since I’ve become fond of classic country music, I’ve become acquainted with the great talents that have existed for a long time in the country music field. * In the blue grass field, Ricky Skaggs is firm favorite. Chris Stapleton and his songs really stand out among many great blue grass songwriters and musicians. There are other good writers, most whose names are not easily recalled, because I have only heard just one or two songs from them. My aged faculty for memory more easily recalls artists who have made a recurring impression on me with more than just one or two song hits. Among them, however, is a hit song “Feed Jake,” written by Danny Mayo, sung by Pirates of the Mississippi. My favorite, Sarah Jones Key, will one day be your favorite songwriter, as well as the favorite of most of the rest of the world. When Sarah’s songs are eventually heard and evaluated by a publisher with values that are not anything like that of today’s standards. Sarah’s songs await a publisher whose ears are equipped with genuine ability to hear and find the “heart” included in the song he’s received by mail. Rather than today’s usual publisher, whose interest is in the routine makeup of noise, high volume, with lyrics that don’t make sense, and mediocre effort in attempts at music. Unfortunately, noise and high volume with lyrics that make no sense, are today’s most promising prospects for the common interests of today’s publishers. No longer are publishers on the lookout for the rare songs that become the music standard. Rather, their ears are attuned for the many, many song entrees, submitted without merit or effort, and sounding like they were copied from other unmerited hits. Ironically, they present to him an absurd promise. With his eyes focused solely on big financial returns on his investment, he knows that in this culture that has become a dominate consideration, those songs will climb to the top of the music charts today. Though tomorrow they will have quickly become forgotten. But there is a promise for the future in music. Sarah’s songs will be there in future as well. We prepare for the future. In the future, there will be those who will again, begin looking to the arts to find treasure. The arts will again contain those values sought, often appearing for those of yesterday whose eyes and ears sought that treasure and found it in yesterdays’ heart. Those future eyes and ears, looking for treasure among the arts, will find the songs from Sarah, and in those songs, the heart she included will be found. The treasure sought and intended, from Sarah’s heart, will be found there and treasured. Richard Weston Jones Composer, Early American
3 months ago I could just hold one slow 90 degree squat and it was a hard 3 second hold. daily I did more. now consistently 20 a day. every other day am & pm so 40 a day. im 64 ovarian cancer survivor. so thrilled with how my body has strengthened.
Very very important if you ever travel to Asia and have to use Asian squat toilets. I had to learn it quickly. Strong legs, glutes and stomach are very important. Especially for us seniors.
Thank you Doctor Sullivan (one of Irelands oldest names) , I was doing squats fairly well and regularly, but I ended up with a bulging disc L4/L5 and it really took me four months to recover from it nothing to do with exercise but a bad movement trying to catch a falling glass 🙈…Now back exercising and going to get back to squats slowly but now starting to enjoy my exercises again , as a 70 year old man I know how vital it is to keep fit and eat a very good diet avoiding processed..
Hi Dermot, Hello to you in lovely Canary island. Hello from a Sullivan in Cork city, Ireland. I found Dr Sullivan's short, excellent video today Sunday and will try doing that and some of what Rosario does. I am reasonably fit but room for improvement. I am in my 50s. Already a walker from A to B, to work 30mins away etc.,, I incorporate walking Dermot and at a good pace in my daily life. Thanks for giving us Sullivans a shout, that Sullivan is one of the oldest names in Ireland. 🙂🙂
@@marys33794 Thanks Mary for your lovely comments, I love walking and being in a beautiful climate it’s easy , I go early about 7am back for 8 and about 9 ish I do some stretching and exercise for about 30 mins ..Thankfully I’m fairly fit and enjoy life with the odd glass of wine (couple of bottles a week )😎, the secret is to do the exercise consistently and eat a diet free of as much processed food as possible…Enjoy your walking 👍👍👍
after a couple of months doing these elementary squats try and start into a higher form of squats the yoga namaskar. .always remember avoid forcing and haste. .do a little bit at a time diligently and soon very soon you'll notice you're at it with ease. .
For me, waiting for discectomy L5 - S1, the only exercise I do with no lower back problem is aerobic box squat: 30 minutes of non-stop-squat, the other two exercises are lunges and box step ups
At 67 the first attempt at an Asian Squat was painful. Next day easier. Haven't made it past 5 minutes but the results are amazing. Just a minute a day does wonders. This video could be very beneficial before you try to stay down in the squat position.
I recommend changing the brakes on an Audi A8 in your driveway to punish your self and build muscular strength legs , back arms neck an mind, Or grabbing a rake and rake the grass. these simple but strenuous activities will make you live for ever . I'm 65. Exorcising is very boring
Thanks. I'm aiming to do this to eliminate the minor back ache I get in bed. Your vid. confirmed what I suspected was causing it. That first exercise can even be done in bed to relieve the ache.
70 yo senior I do air squats every day. One tip I learned is have your heels on something that's 1/2 inch thick. I put my heels on a floor threshold. It allows for a deeper squat without falling backwards.
I've been told many times that whatever I'm doing, whether it's yoga, tai chi, or squats, to not have my knees out beyond my toes, particularly as a senior. Doing otherwise, I've been told, risks injuring my knees. I can do a pretty full squat following that rule, and I would suggest anyone doing this check with their doctor or orthopedist about this.
That isn't true anymore. It's okay for the knees go out beyond the toes. I do 50 to 100 squats every day. The hip bridges are good to do daily too. I'm older than dirt. 😏
I squat high reps once a week. Thighs parallel to ground. Increased to 1750 count today non-stop. My abductors have grown in size, which makes me keep at it. Turned 55 recently. It’s more a mental challenge than physical.
These are the kinds of exercises I was looking for sometimes. Being an elderly person my body balance and walking is becoming unsteady. Thanks for your helpful video. The demonstration is being done by a young lady, what about having a senior person do this demonstration to make it more realistic?
@@petersorensen4396 That is why they have the PROGRESSION of exercises. I do not think that they intend for seniors to do all of these exercises on day 1, but rather to start with the first exercise and as it gets easier (say in a week or so) to then start doing the second exercise and so on. Depending on the age and health of the individual it may take many months to get to deep air squats and some will likely never get there. But with consistency, most elderly people (and young people as well) can certainly improve from wherever they are now. Peace :)
I am 70+ ,diagnosed with advanced osteoporosis. I love to do excercises. CAN I DO THESE EXCERCISES. My lumbar and Spine has been most affected. Pl reply
I've been doing horse stance and squats for 2 years it's helped in my odds defying recovery from a shattered hip and pelvis at 52. Awesome exercise I do more of the horse stance easier on your joints
Learn squatting gradually. Start with quarter squat then go for half squat and later on deep squat when comfortable with former. Squatting is like building strong foundation. Best of luck
I ‘ve been doing twenty squats every morning since I was 75 or there about. I have found that keeping the feet facing forward, ie not splayed out at “10 to 2”, it reduces the likelyhood of knee pain later in the day. However, the better exercise I’ve found for back issues is “the plank” (hold your body off the ground, keeping it straight whilst supporting yourself on just the toes and elbows) . I’ve no idea what muscles it works on but it has certainly ended my back issues. I found it tough to start with, collapsing after 10 seconds, but now I can count to 100, usually, but should I try to hold it for longer? Is two shorter sessions better than one long one?
I agree with you. I also suggest people do a slow toe touch daily. I also swing Kettlebells which require lots of flexibility and strength. Deadlifting a bell is another good exercise.
Wow, thank you for publishing such a wonderfully easy and precise exercises for us senior, I am 78 and will definitely follow these. I would also like to thank my friend for sharing this clip with me... I have subscribed for further exercises for us seniors.... Thank you...
I have been told to not bend your knees past a 90 degree angle to protect the knee joint. Particularly important if you are using additional weights during exercise.
I am Japanese.One thing I have noticed was,maybe because of the life style, one of the common problems people in Western world have got is their ankles are very stiff which inevitably restrict how much they can bend their knees ( ie squats become less effective).So, this wonderful video will become even better if people can learn how to make ankles 'softer'and more flexible. That will also make walking easier and faster.
Female, age 71. 5'5", a little overweight. Thank you for this. I need more strength in my legs for the bouldering gym. (I started bouldering in July last). Edit: July last yest (2022). Squats are great for building leg strength. I've also started planks to build up my core strength.
As a functional movement coach, I totally agree that squats are the most important exercise to master. However, it is essential to get the technique right as squats done incorrectly can accelerate the aging process in your joints and hurt your back.
@@keithnichols7926 In my opinion the lady's knees in the video demonstration are going too far forwards. The squat is an essential move to master however it must be done correctly.
Great video. I have tripped and fallen unexpectedly in the past 2 years outdoors 4 times! It's out of the blue like slipping up on ice--you are going about normal activity and your legs/feet cause you to lose your balance. As we age we need to be aware that exercise is not an option. It is an absolute necessity or we can be seriously hurt.
I like to add weight and instead of doing a typical bar squat, I use a dedicated "squat belt" with the plate(s) hanging down between the legs because it is is much safer than a regular squat. The belt is also worn to do calf raises on the lowest stair of a stairway. I also use a bench that has a leg extension/leg curl apparatus. Best wishes to all.
Im 66 .5.8 140 very muscular .i been doin b.b back squats off the rack..5 sets 50 reps .3 quarter depth.constant motion..since 2000..in 21.i did 173 wkouts over 42k squats..using 40pct of bdywght .splut up bdy 2days .i got abs energy 2spare..runnin cardio gets people 2quit .cardio squats r the best bang 4buck
I am now 72 years old yesterday I did 25 squats that was probably five too many but I did them I feel pretty good my body starting to really lose a lot of weight because I'm doing keto and intermittent fasting good luck everyone
Amazing Race
Female here, 70 yo, five feet, 100 lbs. I do sumo, goblet, front squats, curtsy lunges, step ups, calves, you name it. No exaggeration here. Done weekly at home. Also do fire hydrants, dunkey kicks and my least favorite is the glute bridge. I do mostly 20-25 reps three times. Or 100 squats in a day, in 20 reps increments with 30 seconds rest in between reps. Or on a day I do 60 incline push-ups, squats and mountain climbers three times. And I have osteoporosis. Thank God I am very strong. I will be 71 on Valentine’s Day. Oh, forgot that I also walk 4-5 days a week for 30 minutes. Why do I do all these exercises? I live alone and hope to be able to continue being independent. I also eat a healthy diet at home. Occasionally, eat out. Not easy to eat healthy foods at restaurants.
UPDATE: I am excited about discovering yesterday from another TH-cam trainer doing a Sumo squat while holding dumbbells resting between the bodies' trunk and your legs. Did three minutes with 12 lbs. dumbbells. I think that should make the legs stronger. A new one for me. I like variety and continue to seek new ways of exercising to avoid boredom. 3/26/23
OMG...
That’s awesome…. Keep going!
Very inspiring.. well done!
😳😳😳
Very inspiring!
I STARTED WITH 2 A DAY-NOW DO 10-15 STRICT….LOOSEN ME UP BIG TIME…THANK YOU FOR YOUR WISDOM.DR.BRYANT LANE.
As a family practice P.A., I often have discussions of exercising with seniors. There is a basic routine of simple calisthenics I often have them start with, and squats are always a part of that. "Squatty Potties" . . . because you want to stay strong and not need your kids to help you on & off the toilet! It's the little things that help ensure quality of life as we age.
Good article. I've been a house painter for 35 years. Climbing ladders almost daily and extension ladders in the summer has been a key factor in keeping strength and flexibility. These exercises should be incorporated by everyone.
With the number of people who mostly sit in a chair all day (like me), these exercises are vital, regardless of age. Growing older doesn't have to mean getting old, if we take care of ourselves.
Yes! Activity is key!
Good choices have great benefits.
Most people don't comprehend until they fall.
Good advice. Most people don't comprehend unless they fall or have helped family or friends.
Sadly, some people are lazy and refuse.
Thank you for the good advice
This actually makes a lot of sense. One of the first signs of instability in older people is this imbalance and weakness getting up and down, and in the thighs both front and back. Very important exercises. Thank you Dr. Sullivan.
Exactly said it!
These are all good exercises and as you get older you definitely want to keep,doing them. I will add though, you should start to incorporate weights, dumbbells to start, as soon as you start to feel stronger, say 25 body weight reps. Adding weight to the squat will help with bone density, which is something that is critical to strengthen especially in older individuals. Keep at it everyone!
thank you doctor for that seniors exercises " squat " , God bless you. Hello from Algeria
These squat exercises are really good. Even though I suffer from lower back pain they help provide me with stability as well as helping me with my fitness. Thank you Doctor Sullivan!
You are welcome
This year, I started adding squats to my regular gym routine. They have already made a huge difference. I feel so much stronger and stable.
I after revision tkr surgery in one knee and lots of changes in other one,was having buckling problem in both the knees.
Now after two years a one month of excercises suggested by you, I have never buckeled and feel much more confident.Thanks.
This is great. Thank you. 20 years ago a massage therapist told me the legs are the key to staying strong as age increases. He was surprised how much leg muscle mass I had, he told me to keep it and that would help me so much in elder years. I’ve been looking for this kind of exercise path to rebuild. Excellent.
Thank you I love this video as we age we need to keep our legs strong. I’m 78 and a little reluctant to do squats, as I have severe knee problems. Maybe starting slowly will help. Great video. 😊
thanks a lot Dr Todd..i am male 58 living in India. i had mild heart attack five years ago at the age of 53..till then i used to do push ups squats etc then stopped as my cardiologist advice me against it immediately after the angioplasty...then came covid and i could not go to the doctor...so now he has given me go ahead to do bodyweight strength exercises..i am doing forward lunges...squats...indian Hindu push up....cot chair lift...glute bridge,,,plank just one set of 10 each...i will increase gradually..feeling extremely fit physically and confidence level in mind has increased...hope i am on right track....cheers
Thanks for watching keep up the good work.
Thank you Doctor Sullivan. I'm 59 years old and have been squatting the better part of my life. You can't beat a jolly good dump every morning.
One small but importált point as you’re squatting is to remember as you bend down to keep your knees behind the toes, not over. I used to do it incorrectly but find the yoga way strengthens me even more
Thank you. I noticed that missing point. For us seniors, protecting our knees is important. :)
In the bodybuilding community, they are not so strict with this principle. But I worked as an exercise physiologist in the physical therapy clinic instructing patients and we ALWAYS cautioned to not let your knees track out past your toes. The other side would say that we have no peer reviewed research to back up our point. I say that, biomechanically, it makes more sense and is safer for knee joint stability to "stick your butt out" as you squat and keep the knees behind the toes.
Thank you for these tips. When I worked out with personal trainer I was instructed to keep knees behind the toes. After 2 knee replacements it is challenging to squat very far. So I look forward to trying the exercises suggested to build up strength to do the squats
I'm 60 and recently was able to full deep squats again for the first time in 30 years...
As a complete change of diet at age 59 resolved all joint pains and reduced fat levels markedly...
May i suggest, that in the deep squat movement, once one has a good feeling of balance, that to cross your arms over and rest them on your chest, will move the centre of gravity rearwards, which therefore promotes pushing upwards with a much straighter, more vertical spine. Then the power of the leg muscles are doing the real lifting, and not placing the back/spine in as much risk of injury.
Even as a young fella, i used to lift with the bar resting on my chest at mid-shoulder level, not on my upper back.
Thank you that was really helpful Dr. Sullivan and your lovely demonstrator did a beautiful job of demonstrating the progressions to the ultimate goal of the exercise! 👋🏼👋🏼
Glad it was helpful!
I searched good video for Squat and l choose this one because easy to understand, good for beginner. I shared with my friends
Thank you!
Thanks for sharing! I appreciate your feedback.
I watched this video and was extremely helpful to me. It meant I didn’t go to the me not to go to toilet at night. Very helpful
Hello Margaret
How are you doing today?
That’s easy for you to say 😅
I’m 65 and I do 160 squats (4 sets of 40) every other day, but I dip down way past my knees. My legs have grown really strong. I’m trying to get my wife to do them.
Well done. I'm 74 and do 3 x 15 full squats most days. I also do them on a BOSU ball. Now that is difficult..!!
@@johntait491 I too am 74, but I have NEVER been able to squat, my legs just don't work that way!
I lift 270 lbs out of bed in the morning.
@@ericmcdowell5762 Enough
You need to be careful not to do too much. You may get knee problems later.
Did this gentleman introduce his demonstrator? Good exercises and very important. People say that they’re getting old and cant do these exercises, yet the saying “use it or lose it’ is ver true.
Great advice . Squatting with the hands out and up ( will increase the heart for a cardio workout as well - so important )
My husband is 77 Doing about 250 squats 4/5 times per week (in sets of 17 but not 250 straight). Feels great. Does 500/day once a month just for challenge.
In the bed ? He still can be a real man ?
At 77 would be a miracle!
I just found this video today Sunday by accident. I am very inspired by rosario francis here sharing her exercise routine with us. I am reasonably fit but need to improve, maintain body strength. 🙂🙂💚💚💜💜🤜🤛👏👍
Thank you. My wife and I and are starting to seize up and this sounds like just the ticket to rebuild strength and balance. I tried some while watching and I could feel the burn. Not grinding, not bone pain, just good muscle burn. Yes, this is very helpful. Thanks again!
Very good video and demo. I turn 70 in December. As part of my weekly workouts I do squats everytime. I also do Ta'i chi which is very good for flexibility and balance. I can stand on one leg with the the other leg bent at a 90 degree angle for a minute and sometimes longer. If you can get up from a chair with using only your legs, get out from a car with using only your legs, get out of bed with only us ng your legs, then you have good strength in your legs and most likely overall good health too. Thank you again for this video.
@Catholic 4 Rednecks you can do it on your own. Just get a YT video and learn it on your own.
Getting up with only your legs means good balance also.
@@catspajamas2961 ....it means your bones and leg muscles are healthy and strong. Once your legs go it's all downhill from there.
Aren’t her knees over her toes though?
Finally, a senior exercise video that will really build strength gradually. Also, with my scoliosis, it will help to straighten my spine gently, over time as I build up to the unsupported squat. Thanks so much!
Indeed 👍
@@indiesindie1984❤
He's right. Squat is the best single exercise for overall fitness, including balance. And can do it anytime, anywhere.
Yup, half-squad or full-squad tying shoe laces each day is an impressive feat. Ditch the chair!😏
If can get on ground (& up!) to start as directed here ..
Really helpful for us in our 60's with autoimmune disease and arthritis. Please do more. It's very motivating to see real people. Thanks for sharing.👏🏼👏🏾🧡
@Slavery is Freedom, War is Peace Thank you very much. I have been on very low carb for many years before it became a thing! Haha! I cook from scratch and never buy anything packaged. I'm 66yrs, was a nurse for 40 yrs. Lupus and rheumatoid is a double wammy with very heavy lifting in the old days etc. But I do my best.💕
@Slavery is Freedom, War is Peace thanks again. Yes I grow alot of tumeric and we have it in alot of dhal and curries. I actually come from Sth India originally.🌶🧡
Thanks. Slowing strengthened my broken leg after operation helped me gain strength buy performing this squat progression Now I can have my life back and can walk tree miles two years latter. Keep squatting.
Great to hear!
this is great. I really learnt how to build the strength to do a squat. I always hurt my knees. Now I will slowly build strength around the knees
@Dr Todd Sullivan - Kudos to your assistant for her lovely smiles! Most people doing exercises look formidable and serious. It is encouraging to see someone who seems to enjoy doing the exercises and makes it more inviting. :)
Because she is not a senior citizens. We will see how she feels 20 years later.
Our pleasure!
Thank you for your excellent advice. Exercises are necessary for everyone, but even more for senior citizens. We all stay seated for hours. The thought of going to the gym "one day" does not help. I keep going to the gym 4 times weekly and there is a huge positive difference between my no-gym years and these frequent visits for 3 yrs. Stay healthy and happy.
Hi Doc,
Great advice! In Chinese Gung Fu this posture is called the horse. The Horse is the most important stance because this is the foundation to all fighting. Also this stance can be done with the back against wall for safety sitting to 90 degree.eventually holding 5 minutes and more up to an hour to build a powerful lower body.
Thanks for sharing.
Studies with the elderly in Japan have shown using the arms of a chair to get up, but crossing one's arms over the chest and lowering oneself as slowly as possible into the chair every time a person gets up or down, is hugely - and measurably - effective for building both core and leg strength.
I tried it and it works great. Thanks for sharing!
Yes, strengthening in the eccentric contraction of the muscles is most efficient.
I'm 75 and had open heart surgery (triple bypass) last October. Because your Sternum (breast bone) is cut in half for the surgery and then reconnected with wires or hardware, you have to avoid putting any pressure on your chest. They give you a heart-shaped pillow to hold against your chest while getting out of bed and back into the bed. NO arms, hands or elbows to be used.
I've been doing squats for years, mostly barbell squats and then the squats shown in this video (I wrecked my back doing a set of 8 reps with 225 lbs - I went down too low, breaking the 90 degree angle and that's NOT good). Getting prepared for this type of surgery is excellent as you need to build strength in your legs, hips, core as mentioned. Cheers, Bob
@@rvnmedic19685:28
I do squats
Press-ups from knees
Chair dips
every other day.
20 then 15
Great for overall strength
Hello Joanne
How are you doing today?
AMONG AMERICA’S TOP-RATED SONGWRITERS, FEW IMPART HEART
Of all the song works I’ve collected on various media throughout my lifetime, I’ve learned that the most endearing and beautiful songs were those which included heart in their work as well as skills. And though I like a lot of the songs they have created for the song market (usually it’s because of their music) they are nowhere near the top of my list of appreciated songs when I consider a few songs, very special songs, written from the heart as well as the mind, forming the best and favorite of my collection of songs purchased from the music market. Though, however, there is one songwriter’s works that have not been heard on radio or in the public music square. When asked what kind of songs she writes, I tell them her songs are just too good to be branded with one of today’s labels.
* That list is topped by my most favorite songwriter: Sarah Jones Key. Before thinking about what sort of music to put to Sarah’s lyrics. I first must read her lyrics. Not once, but many times while giving thought to the music it surely deserves. Though, surely, her songs have never gotten from me, or my best compositions, the great music they truly deserve. With any of Sarah’s many songs, I can never separate the loveliness there is to easily find in those lyrical messages, and that same loveliness that appears in her; in the beauty of her personal warmth and wonder, she wrote from her heart those wonderful songs.
* Then there is Lee Greenwood (author of Trump’s favorite theme before his stage appearance: God Bless the USA). His other songs that are top rate as well.
* Vince Gill has become one of my favorite songwriters.
* Dolly Parton is very hard to place. She is part of my list with songs like “Jolene” “I Will Always Love You” “Coat of Many Colors.” When I hear her songs, and knowing her better from the interviews I’ve seen, and her movie “Coat of Many Colors”, she is never “not” one of my favorite songwriters.
* George Jones has become one of my favorites, as was his songwriter wife, Tammy Wynette. Since I’ve become fond of classic country music, I’ve become acquainted with the great talents that have existed for a long time in the country music field.
* In the blue grass field, Ricky Skaggs is firm favorite. Chris Stapleton and his songs really stand out among many great blue grass songwriters and musicians.
There are other good writers, most whose names are not easily recalled, because I have only heard just one or two songs from them. My aged faculty for memory more easily recalls artists who have made a recurring impression on me with more than just one or two song hits. Among them, however, is a hit song “Feed Jake,” written by Danny Mayo, sung by Pirates of the Mississippi.
My favorite, Sarah Jones Key, will one day be your favorite songwriter, as well as the favorite of most of the rest of the world. When Sarah’s songs are eventually heard and evaluated by a publisher with values that are not anything like that of today’s standards. Sarah’s songs await a publisher whose ears are equipped with genuine ability to hear and find the “heart” included in the song he’s received by mail. Rather than today’s usual publisher, whose interest is in the routine makeup of noise, high volume, with lyrics that don’t make sense, and mediocre effort in attempts at music. Unfortunately, noise and high volume with lyrics that make no sense, are today’s most promising prospects for the common interests of today’s publishers. No longer are publishers on the lookout for the rare songs that become the music standard. Rather, their ears are attuned for the many, many song entrees, submitted without merit or effort, and sounding like they were copied from other unmerited hits. Ironically, they present to him an absurd promise. With his eyes focused solely on big financial returns on his investment, he knows that in this culture that has become a dominate consideration, those songs will climb to the top of the music charts today. Though tomorrow they will have quickly become forgotten.
But there is a promise for the future in music. Sarah’s songs will be there in future as well. We prepare for the future. In the future, there will be those who will again, begin looking to the arts to find treasure. The arts will again contain those values sought, often appearing for those of yesterday whose eyes and ears sought that treasure and found it in yesterdays’ heart. Those future eyes and ears, looking for treasure among the arts, will find the songs from Sarah, and in those songs, the heart she included will be found. The treasure sought and intended, from Sarah’s heart, will be found there and treasured.
Richard Weston Jones
Composer, Early American
Good day! Dr. Todd for clear demonstration for senior eercise. All the best.
Many thanks!
I use to have a 450lb squat. Now due to bad arthritic knees, I work at getting out of a chair! But yes, the squat is key to good overall health.
3 months ago I could just hold one slow 90 degree squat and it was a hard 3 second hold. daily I did more. now consistently 20 a day. every other day am & pm so 40 a day. im 64 ovarian cancer survivor. so thrilled with how my body has strengthened.
5:28 5:28 😊 5:28
I am88yrs.old been unable to walk for 10 years am trying to get mobile again wish me luck...
Thanks Dr Sullivan,I hope I learned to do some good exercises for my self ...I have weak legs and knees... Good blessd you ...❤
You are very welcome
Love the clear demonstration. What a great helpful video. Thank you !. Love the clear demonstration. What a great helpful video. Thank you !.
Glad it was helpful!
Very very important if you ever travel to Asia and have to use Asian squat toilets. I had to learn it quickly. Strong legs, glutes and stomach are very important. Especially for us seniors.
Thank you Doctor Sullivan (one of Irelands oldest names) , I was doing squats fairly well and regularly, but I ended up with a bulging disc L4/L5 and it really took me four months to recover from it nothing to do with exercise but a bad movement trying to catch a falling glass 🙈…Now back exercising and going to get back to squats slowly but now starting to enjoy my exercises again , as a 70 year old man I know how vital it is to keep fit and eat a very good diet avoiding processed..
Use plastic and let it fall. Just don’t YOU fall.
Wow..thank-you. I'll start today
Do not put arms out in front ... Puts pressure on spine ... Place on hips or cross on chest
Hi Dermot, Hello to you in lovely Canary island. Hello from a Sullivan in Cork city, Ireland. I found Dr Sullivan's short, excellent video today Sunday and will try doing that and some of what Rosario does. I am reasonably fit but room for improvement. I am in my 50s. Already a walker from A to B, to work 30mins away etc.,, I incorporate walking Dermot and at a good pace in my daily life. Thanks for giving us Sullivans a shout, that Sullivan is one of the oldest names in Ireland. 🙂🙂
@@marys33794 Thanks Mary for your lovely comments, I love walking and being in a beautiful climate it’s easy , I go early about 7am back for 8 and about 9 ish I do some stretching and exercise for about 30 mins ..Thankfully I’m fairly fit and enjoy life with the odd glass of wine (couple of bottles a week )😎, the secret is to do the exercise consistently and eat a diet free of as much processed food as possible…Enjoy your walking 👍👍👍
Qi gong is the best exercise for senior citizens. Practiced in China for thousands of years, older people stay healthy, mobile and fit all their lives
Well done video. I'll be sharing this with my patients. Thanks for making my job easier.
You’re welcome
I love the demonstrations. Simple, elaborate, easy to follow, doable and extremely helpful.
Taoist tai chi.
Dr. Sullivan, your assistant has a wonderful smile.
Another VERY IMPORTANT exercise for seniors is "single leg standing", which actually aids in performing the squat better.
Wow. You folks are really taking care of yourselves. Good job.
Yes, thank you
Thank you for sharing, Doctor. Anthony from Santacruz, Mumbai, India.
after a couple of months doing these elementary squats try and start into a higher form of squats the yoga namaskar. .always remember avoid forcing and haste. .do a little bit at a time diligently and soon very soon you'll notice you're at it with ease. .
Love the clear demonstration. What a great helpful video. Thank you !
Good video, but the dude looks like he needs to lose some weight
Ayuda por favor. Yo tengo las dos rodilla operado como puedo parar despues una caido. Sin muebles cerca. Por favor.
Great help. I am in my eartly 50's, working in Kuwait. Already started with this routine. Want to enter my 60's all fit and healthy. Thanks.
Thanks Dr. Sullivan. Very clear instructions.
For me, waiting for discectomy L5 - S1, the only exercise I do with no lower back problem is aerobic box squat: 30 minutes of non-stop-squat, the other two exercises are lunges and box step ups
Excellent video with very clear instructions and easy to follow demonstrations. Thank you.
E
Very good exercises for siniors. Hip area and low back very vulnerable area for siniors it's good riminder to do those movement's for siniors.
clear & well explained. i liked the gradual steps progressing to complete squats without support.
Many thanks to both of you for this video of simple but extremely helpful exercises for us --- the seniors
-- K K Kishore, New Delhi India
At 67 the first attempt at an Asian Squat was painful. Next day easier. Haven't made it past 5 minutes but the results are amazing. Just a minute a day does wonders. This video could be very beneficial before you try to stay down in the squat position.
I recommend changing the brakes on an Audi A8 in your driveway to punish your self and build muscular strength legs , back arms neck an mind, Or grabbing a rake and rake the grass. these simple but strenuous activities will make you live for ever . I'm 65. Exorcising is very boring
How many days a week are you having to change your brakes ? You must do a very high mileage !@@theyrekrnations8990
@@johnmartin7919 Lol.
You are very funny. They say humor will make you live longer.
This video is good to watch because less talk more action well done
Thank you for the feedback
Thanks. I'm aiming to do this to eliminate the minor back ache I get in bed. Your vid. confirmed what I suspected was causing it. That first exercise can even be done in bed to relieve the ache.
70 yo senior I do air squats every day. One tip I learned is have your heels on something that's 1/2 inch thick. I put my heels on a floor threshold. It allows for a deeper squat without falling backwards.
I've been told many times that whatever I'm doing, whether it's yoga, tai chi, or squats, to not have my knees out beyond my toes, particularly as a senior. Doing otherwise, I've been told, risks injuring my knees. I can do a pretty full squat following that rule, and I would suggest anyone doing this check with their doctor or orthopedist about this.
That isn't true anymore. It's okay for the knees go out beyond the toes. I do 50 to 100 squats every day. The hip bridges are good to do daily too. I'm older than dirt. 😏
Science does not support the outmoded notion of keeping knees behind toes.
Thanks love the sitting down and standing up holding the Chair back 😊
Glad you enjoyed it
I'm feeling inclined to do the fox trot after the box squat.
I squat high reps once a week. Thighs parallel to ground. Increased to 1750 count today non-stop. My abductors have grown in size, which makes me keep at it. Turned 55 recently. It’s more a mental challenge than physical.
These are the kinds of exercises I was looking for sometimes. Being an elderly person my body balance and walking is becoming unsteady. Thanks for your helpful video. The demonstration is being done by a young lady, what about having a senior person do this demonstration to make it more realistic?
It doesn't matter who does the demonstration as long as the instructions are clear and easy to follow!
@@MTMF.london Easy for a Jung person not for old people. Most old people can not do it
@@petersorensen4396 That is why they have the PROGRESSION of exercises. I do not think that they intend for seniors to do all of these exercises on day 1, but rather to start with the first exercise and as it gets easier (say in a week or so) to then start doing the second exercise and so on. Depending on the age and health of the individual it may take many months to get to deep air squats and some will likely never get there. But with consistency, most elderly people (and young people as well) can certainly improve from wherever they are now. Peace :)
I am 70+ ,diagnosed with advanced osteoporosis. I love to do excercises. CAN I DO THESE EXCERCISES. My lumbar and Spine has been most affected. Pl reply
I am 74 . I do but not on a regular basis.
Thanks for sharing.
Blessings. Stay safe 😷.
Hello Pamela
How are you doing today?
Great video. I've fallen many times over the decades but have found it increasingly difficult to get up. These exercises may help. Thank you.
Am following, trying what I can do - brilliant. Thank U ever much
You’re welcome . Keep up the good work.
I've been doing horse stance and squats for 2 years it's helped in my odds defying recovery from a shattered hip and pelvis at 52. Awesome exercise I do more of the horse stance easier on your joints
What is the horse stance?
@Zadra W. Google it basically hold a squat in the down position for a long as possible only one rep
Just did my sets and shared to Facebook! Thank you.
Awesome, thank you!
I can't get anywhere near a squat. Just starting. Wish me luck!
Good luck! Hope you are getting closer!
Good luck..
Learn squatting gradually. Start with quarter squat then go for half squat and later on deep squat when comfortable with former. Squatting is like building strong foundation. Best of luck
Keep at it, don’t give up
You can do it!! Consistent practice makes progress. Celebrate each small bit of progress! Smile while exercising - it helps! Go for it!
Your assistant is lovely. She seems to radiate good will
That’s such a nice compliment I will let her know.
I ‘ve been doing twenty squats every morning since I was 75 or there about. I have found that keeping the feet facing forward, ie not splayed out at “10 to 2”, it reduces the likelyhood of knee pain later in the day. However, the better exercise I’ve found for back issues is “the plank” (hold your body off the ground, keeping it straight whilst supporting yourself on just the toes and elbows) . I’ve no idea what muscles it works on but it has certainly ended my back issues. I found it tough to start with, collapsing after 10 seconds, but now I can count to 100, usually, but should I try to hold it for longer? Is two shorter sessions better than one long one?
No additional benefit doing a plank for more than 2 minutes at a time
I agree with you. I also suggest people do a slow toe touch daily. I also swing Kettlebells which require lots of flexibility and strength. Deadlifting a bell is another good exercise.
You are going on to a 3-digit age with daily squats!😏
Thank you
@@jaketan5172 meaning????? you think squats are bad??
Thanks, Dr I have done a couple of those squats. I am going to start doing the couple of squats I know.
Glad you like them!
Very nice calm presentation. Thank you. Very helpful for many seniors and people of all ages.
Wow, thank you for publishing such a wonderfully easy and precise exercises for us senior, I am 78 and will definitely follow these. I would also like to thank my friend for sharing this clip with me... I have subscribed for further exercises for us seniors....
Thank you...
I have been told to not bend your knees past a 90 degree angle to protect the knee joint. Particularly important if you are using additional weights during exercise.
Unfortunately this is bad advice. Do a search on “knees over feet guy” and there’s a series of videos explaining why.
I am Japanese.One thing I have noticed was,maybe because of the life style, one of the common problems people in Western world have got is their ankles are very stiff which inevitably restrict how much they can bend their knees ( ie squats become less effective).So, this wonderful video will become even better if people can learn how to make ankles 'softer'and more flexible. That will also make walking easier and faster.
That is a great point and a big problem with most of society. I will make a video discussing how improve ankle mobility.
I’m going to begin those in the morning. Thanks for this
Female, age 71. 5'5", a little overweight. Thank you for this. I need more strength in my legs for the bouldering gym. (I started bouldering in July last).
Edit: July last yest (2022).
Squats are great for building leg strength. I've also started planks to build up my core strength.
You got this!
Instead of a partner assisted squat you can use a resistance band attached to a wall or anchored to a door to stabilize you.
These exercises would go a long way in helping elders to stay healthy 🎉
Thank you for feedback. All people especially elders should be performing these exercises.
As a functional movement coach, I totally agree that squats are the most important exercise to master. However, it is essential to get the technique right as squats done incorrectly can accelerate the aging process in your joints and hurt your back.
Are you suggesting that the techniques in the video are incorrect?
@@keithnichols7926 In my opinion the lady's knees in the video demonstration are going too far forwards. The squat is an essential move to master however it must be done correctly.
@@functionalmovementcoaching9223 I agree
Great video. I have tripped and fallen unexpectedly in the past 2 years outdoors 4 times! It's out of the blue like slipping up on ice--you are going about normal activity and your legs/feet cause you to lose your balance. As we age we need to be aware that exercise is not an option. It is an absolute necessity or we can be seriously hurt.
You’re right.
What about breathing during squats, do we exhale or inhale when going into the squat?
Thank you very much
Dr Sullivan 💞🇵🇭🙏☺️
You are welcome
Thanks for your kind instructions on such informative video 🙏🙏🙏
I like to add weight and instead of doing a typical bar squat, I use a dedicated "squat belt" with the plate(s) hanging down between the legs because it is is much safer than a regular squat. The belt is also worn to do calf raises on the lowest stair of a stairway. I also use a bench that has a leg extension/leg curl apparatus. Best wishes to all.
Thank you Doctor.Great exercises for my bones.👍
Hello Maria
How are you doing today?
thanks your pictures squats movement, It is simple and doable.
Glad you like them!
Thank you I'll be getting this out.
Hello Catherine
How are you doing today/
Thanks. Great exercise well explained. I am graduating to a better squat slowly
Thank you! This is exactly what I was looking for to add to my daily cardio+ routine
Im 66 .5.8 140 very muscular .i been doin b.b back squats off the rack..5 sets 50 reps .3 quarter depth.constant motion..since 2000..in 21.i did 173 wkouts over 42k squats..using 40pct of bdywght .splut up bdy 2days .i got abs energy 2spare..runnin cardio gets people 2quit .cardio squats r the best bang 4buck