Health and Me

Tanya Dutt

Is Your Squat Count At Gym A Warning Sign For Your Health?

When one hears the words "health check," a doctor's appointment or blood test might be the first images that spring to mind. But we have a surprise for you: your capacity or lack thereof to do a simple squat can tell you just as much about long-term health and physical independence as either of these.

As the top fitness experts say, your squat number isn't merely a measure of gym performance—it may be a red flag that your body isn't performing at its optimal level. This apparently simple movement is really a potent diagnostic tool for mobility, muscular strength, and functional health at every stage of life.

Squats are one of the most fundamental movement patterns in the human body. Whether you’re getting in and out of a car, picking up your child, or simply sitting down, you’re performing a variation of a squat. And that makes this movement more than just a gym staple—it’s a daily necessity.

"Squats replicate fundamental human movements," says one personal trainer. "They work multiple muscle groups, assist in keeping joints mobile, and are critical to functional tasks of daily living."

And yet, simple as they are, squats can be telling. Being unable to complete a given number of reps, or unable to achieve proper depth without sacrificing form, may be indicative of deeper problems—weak ankles and tight hips, poor balance, and mobility restrictions.

<h2>How Many Squats Should You Be Able to Do?</h2>

Exercise professionals have defined a series of age-related standards to determine if your squat performance is within a healthy range. These standards consider the normal changes our bodies experience as we age, but still challenge us to be strong and functional.

Here's what optimal squat capacity looks like by age:

<strong>In your 20s: </strong>50 bodyweight squats continuously or 10 squats with 40–50% of your body weight

<strong>30s to 40s:</strong> 50 bodyweight squats or 10 squats with 50–60% of your body weight

<strong>In your 50s:</strong> 40 bodyweight squats or 10 squats with 40–50% of your body weight

<strong>60s: </strong>30 bodyweight squats or 10 squats with 30% of your body weight

<strong>70s and beyond:</strong> 20 squats using bodyweight or 10 squats with 20% body weight

If you're not meeting these goals, it may not be a matter of fitness at all—it may be a sign of something more serious underlying your physical resilience.

Before reaching for the numbers, experts recommend starting with form first. Good squat mechanics save your joints, activate the correct muscle groups, and seriously limit the potential for injury.

Some of the most important form checks are:

<ul><li>Keep your heels firmly on the ground</li><li>Align your knees with your toes, keeping them from collapsing inward</li><li>Hinge at the hips with your chest kept up</li><li>Lower only as low as you can keep good form, ideally to 90 degrees</li></ul>

Bodyweight squats are great for beginners or as a warm-up, but progress tends to plateau because of insufficient resistance. That is where weighted squats enter the picture—using dumbbells, kettlebells, or barbells increases muscle activation and develops strength more quickly.

<h2>Why Muscle Matters—At Every Age</h2>

It's a myth that getting older automatically leads to physical deterioration. Lifestyle behaviors and chronic inactivity contribute more to loss of mobility and injury risk than your birthdate.

Sustaining muscle mass through functional exercises such as squats promotes:

<ul><li>Enhanced balance and coordination</li><li>Higher bone density, minimizing the risk of osteoporosis</li><li>Lower risk of falls and fractures, particularly in the elderly</li><li>Improved metabolic health, assisting with weight management and energy levels</li><li>Greater cardiovascular health and longevity</li><li>Strong muscles also serve as shock absorbers for your joints, minimizing wear and tear on your hips, knees, and lower back.</li></ul>

Squats are a compound exercise that engages multiple muscle groups at the same time:

Primary movers: Gluteus maximus (butt), quadriceps (front thighs), and soleus (deep calf muscle)

Assistants: Hamstrings, calves, and muscles of the inner thigh

Stabilizers: Core muscles, including abdominals and spinal erectors

This full-body engagement is why squats are a non-negotiable in any well-rounded fitness program.

<h2>How to Improve Your Squat Safely?</h2>

If you’re struggling with your squat form or numbers, it may be due to limited ankle or hip mobility, weak glutes, or tight hamstrings. The good news? All of these are improvable with targeted mobility work and strength training. Here’s how to perform a proper squat:

<ul><li>Stand with feet shoulder-width apart, toes turned slightly outward.</li><li>Maintain your chest up, and slowly lower your hips as if sitting down in a chair.</li><li>Make sure your knees track over your toes, not collapsing inward.</li><li>Get as low as you can without compromising form—preferably until thighs are parallel to the ground.</li><li>Push through heels to return to standing.</li></ul>

Consistency is everything. Begin with bodyweight squats, and gradually add volume and resistance as you develop strength.

Squats are more than a fitness benchmark—they're a reflection of your body's strength, balance, and longevity potential. Reaching your age-specific squat count isn't about reaching arbitrary numbers. It's about having your body ready for life, from daily tasks to long-term independence.

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When one hears the words "health check," a doctor's appointment or blood test might be the first images that spring to mind. But we have a surprise for you: your capacity or lack thereof to do a simple squat can tell you just as much about long-term health and physical independence as either of these.As the top fitness experts say, your squat number isn't merely a measure of gym performance—it may be a red flag that your body isn't performing at its optimal level. This apparently simple movement is really a potent diagnostic tool for mobility, muscular strength, and functional health at every stage of life.Squats are one of the most fundamental movement patterns in the human body. Whether you’re getting in and out of a car, picking up your child, or simply sitting down, you’re performing a variation of a squat. And that makes this movement more than just a gym staple—it’s a daily necessity."Squats replicate fundamental human movements," says one personal trainer. "They work multiple muscle groups, assist in keeping joints mobile, and are critical to functional tasks of daily living."And yet, simple as they are, squats can be telling. Being unable to complete a given number of reps, or unable to achieve proper depth without sacrificing form, may be indicative of deeper problems—weak ankles and tight hips, poor balance, and mobility restrictions.How Many Squats Should You Be Able to Do?Exercise professionals have defined a series of age-related standards to determine if your squat performance is within a healthy range. These standards consider the normal changes our bodies experience as we age, but still challenge us to be strong and functional.Here's what optimal squat capacity looks like by age:In your 20s: 50 bodyweight squats continuously or 10 squats with 40–50% of your body weight30s to 40s: 50 bodyweight squats or 10 squats with 50–60% of your body weightIn your 50s: 40 bodyweight squats or 10 squats with 40–50% of your body weight60s: 30 bodyweight squats or 10 squats with 30% of your body weight70s and beyond: 20 squats using bodyweight or 10 squats with 20% body weightIf you're not meeting these goals, it may not be a matter of fitness at all—it may be a sign of something more serious underlying your physical resilience.Before reaching for the numbers, experts recommend starting with form first. Good squat mechanics save your joints, activate the correct muscle groups, and seriously limit the potential for injury.Some of the most important form checks are:Keep your heels firmly on the groundAlign your knees with your toes, keeping them from collapsing inwardHinge at the hips with your chest kept upLower only as low as you can keep good form, ideally to 90 degreesBodyweight squats are great for beginners or as a warm-up, but progress tends to plateau because of insufficient resistance. That is where weighted squats enter the picture—using dumbbells, kettlebells, or barbells increases muscle activation and develops strength more quickly.Why Muscle Matters—At Every AgeIt's a myth that getting older automatically leads to physical deterioration. Lifestyle behaviors and chronic inactivity contribute more to loss of mobility and injury risk than your birthdate.Sustaining muscle mass through functional exercises such as squats promotes:Enhanced balance and coordinationHigher bone density, minimizing the risk of osteoporosisLower risk of falls and fractures, particularly in the elderlyImproved metabolic health, assisting with weight management and energy levelsGreater cardiovascular health and longevityStrong muscles also serve as shock absorbers for your joints, minimizing wear and tear on your hips, knees, and lower back.What Muscles Do Squats Target?Squats are a compound exercise that engages multiple muscle groups at the same time:Primary movers: Gluteus maximus (butt), quadriceps (front thighs), and soleus (deep calf muscle)Assistants: Hamstrings, calves, and muscles of the inner thighStabilizers: Core muscles, including abdominals and spinal erectorsThis full-body engagement is why squats are a non-negotiable in any well-rounded fitness program.How to Improve Your Squat Safely?If you’re struggling with your squat form or numbers, it may be due to limited ankle or hip mobility, weak glutes, or tight hamstrings. The good news? All of these are improvable with targeted mobility work and strength training. Here’s how to perform a proper squat:Stand with feet shoulder-width apart, toes turned slightly outward.Maintain your chest up, and slowly lower your hips as if sitting down in a chair.Make sure your knees track over your toes, not collapsing inward.Get as low as you can without compromising form—preferably until thighs are parallel to the ground.Push through heels to return to standing.Consistency is everything. Begin with bodyweight squats, and gradually add volume and resistance as you develop strength.Squats are more than a fitness benchmark—they're a reflection of your body's strength, balance, and longevity potential. Reaching your age-specific squat count isn't about reaching arbitrary numbers. It's about having your body ready for life, from daily tasks to long-term independence.

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<span>Walking</span> is the simplest form of exercise. While it is something that we are genetically designed to do, there has been debate on its efficiency as a full-fledged form of exercise. In the latest development, scientists in Japan have taken this activity and supercharged it into a research-backed, age-defying <span>fitness</span> routine that's going viral across the world. Called Interval Walking Training (IWT), its health benefits have not stunned even the most dedicated gym goers. 

<h2>So What Exactly IS Interval Walking Training?</h2>

Developed by exercise physiologist Dr. Hiroshi Nose, this method alternates between three minutes of brisk walking and three minutes of easy pacing, repeated five times in a 30-minute session. As per its creators, it is all about small bursts of energy. The results? A fitter heart, stronger legs, and even a shot at turning back the biological clock.

<h2>How Is It Different From Regular Walking?</h2>

Most people associate High-Intensity Interval Training (HIIT) with gruelling sprints or gasping for air on a spin bike. But IWT flips the idea by using something as accessible as walking. And yet, this deceptively gentle routine does more for your metabolism, cardiovascular health, and fat burn than hours of slow-paced activity.

The technique has a empirical backing too. Scientific trials in Japan have shown that those who practised this method four times a week for three months saw measurable improvements in cholesterol, blood pressure, blood sugar levels, and even muscle strength. One 68-year-old participant had his heart rate shoot up to 130 bpm during the fast intervals — a pace comparable to moderate cycling.

The creator of this walking method, Dr. Nose, even claims that consistent IWT participants improved their aerobic power and thigh muscle strength by 20% — enough to make you feel ten years younger. For many, symptoms of lifestyle diseases like hypertension and obesity dropped significantly, and depression scores were halved.

<h2>Why Does Japanese Walking Work So Well?</h2>

It is all in the timing and intensity. During fast-paced intervals, your body taps into glycogen stores and increases oxygen demand, triggering a cascade of metabolic benefits. The alternation between effort and recovery mimics the rhythm of elite athlete training, just with lower impact, making it ideal for seniors, beginners, or anyone recovering from a sedentary slump.

This burst-and-breathe pattern revs up your heart rate, challenges muscle coordination, and improves balance, especially in older adults. The circulation boost helps detoxify organs, enhance nutrient absorption, and sharpen mental clarity, making it not just a physical workout but a rejuvenating full-body experience.

Want to take it up a notch? Add light weights to your walk to tone muscles and increase calorie burn. Want to spice things up indoors? Try zig-zag paths, backwards walks, or figure-8 routes to engage underused muscles and keep your mind focused. These patterns not only improve neuromuscular coordination but also keep boredom at bay. So the next time you’re thinking of skipping your workout, remember: A smarter walk could be your shortcut to a longer, stronger, and more balanced life.

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Japanese Walking trend health benefits

Walking is the simplest form of exercise. While it is something that we are genetically designed to do, there has been debate on its efficiency as a full-fledged form of exercise. In the latest development, scientists in Japan have taken this activity and supercharged it into a research-backed, age-defying fitness routine that's going viral across the world. Called Interval Walking Training (IWT), its health benefits have not stunned even the most dedicated gym goers. So What Exactly IS Interval Walking Training?Developed by exercise physiologist Dr. Hiroshi Nose, this method alternates between three minutes of brisk walking and three minutes of easy pacing, repeated five times in a 30-minute session. As per its creators, it is all about small bursts of energy. The results? A fitter heart, stronger legs, and even a shot at turning back the biological clock.How Is It Different From Regular Walking?Most people associate High-Intensity Interval Training (HIIT) with gruelling sprints or gasping for air on a spin bike. But IWT flips the idea by using something as accessible as walking. And yet, this deceptively gentle routine does more for your metabolism, cardiovascular health, and fat burn than hours of slow-paced activity.The technique has a empirical backing too. Scientific trials in Japan have shown that those who practised this method four times a week for three months saw measurable improvements in cholesterol, blood pressure, blood sugar levels, and even muscle strength. One 68-year-old participant had his heart rate shoot up to 130 bpm during the fast intervals — a pace comparable to moderate cycling.Can It Reverse Ageing?The creator of this walking method, Dr. Nose, even claims that consistent IWT participants improved their aerobic power and thigh muscle strength by 20% — enough to make you feel ten years younger. For many, symptoms of lifestyle diseases like hypertension and obesity dropped significantly, and depression scores were halved.Why Does Japanese Walking Work So Well?It is all in the timing and intensity. During fast-paced intervals, your body taps into glycogen stores and increases oxygen demand, triggering a cascade of metabolic benefits. The alternation between effort and recovery mimics the rhythm of elite athlete training, just with lower impact, making it ideal for seniors, beginners, or anyone recovering from a sedentary slump.This burst-and-breathe pattern revs up your heart rate, challenges muscle coordination, and improves balance, especially in older adults. The circulation boost helps detoxify organs, enhance nutrient absorption, and sharpen mental clarity, making it not just a physical workout but a rejuvenating full-body experience.Variations For Every LifestyleWant to take it up a notch? Add light weights to your walk to tone muscles and increase calorie burn. Want to spice things up indoors? Try zig-zag paths, backwards walks, or figure-8 routes to engage underused muscles and keep your mind focused. These patterns not only improve neuromuscular coordination but also keep boredom at bay. So the next time you’re thinking of skipping your workout, remember: A smarter walk could be your shortcut to a longer, stronger, and more balanced life.

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<span>Yoga</span> plays a very important role for our health. It not only helps us strengthen our body, but it also increases our endurance and mental tenacity. It is an anciet practice that involves asanas, breathing exercises as well as meditation. It has become very popular in recent years as people learn about its accessibility as well as the benefits of doing it. Other aspects of yoga include increasing organ capacity like <span>strengthening your lungs</span>. 

A 2015 study published in the International Journal of Yoga people with heart conditions like coronary artery disease (CAD) often have weaker lungs. We did a study to see if yoga, including breathing exercises (Pranayama), could help. We split 80 heart patients into two groups: one did yoga for three months along with their usual medicine, and the other just took medicine. The results showed that the yoga group had better lung function and even improved heart health, like lower blood pressure. This means yoga can be a helpful extra treatment for people with heart disease. 

This gentle pose involves arching your back like a cobra. It helps to open up your chest and makes your spine stronger. By expanding your rib cage, it allows you to take deeper breaths, which is great for your lungs. 

In this pose, you lift both your chest and legs like a bow. It deeply stretches the front of your body, including your chest and belly. This helps your lungs become more flexible and can make breathing easier if you have issues. 

This pose involves arching your back and reaching for your heels. It strongly opens your chest and throat area, which gets your breathing system going. It encourages full, big breaths and can help clear out your air passages. 

This is a seated twisting pose. It gently squeezes and then releases your insides, which helps blood flow around your lungs. This pose can improve how well you control your breath and helps to clean out your breathing system. 

This isn't just one pose, but a group of special breathing exercises. Techniques like breathing through one nostril at a time or taking deep belly breaths directly improve how your lungs work, helping you take in more oxygen and feel calmer. 

This standing twist stretches the muscles between your ribs. This makes your chest more flexible, allowing for deeper breaths when you inhale. It's a great way to improve your lung capacity and make breathing more efficient. 

In this pose, you lift your hips off the ground, forming a bridge shape. It gently opens your chest and stretches the front of your body. This pose can help ease chest stuffiness and make it simpler to breathe. 

Yoga & Asanas

can yoga increase lung capacity

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strengthening your lungs

yoga

Yoga plays a very important role for our health. It not only helps us strengthen our body, but it also increases our endurance and mental tenacity. It is an anciet practice that involves asanas, breathing exercises as well as meditation. It has become very popular in recent years as people learn about its accessibility as well as the benefits of doing it. Other aspects of yoga include increasing organ capacity like strengthening your lungs. A 2015 study published in the International Journal of Yoga people with heart conditions like coronary artery disease (CAD) often have weaker lungs. We did a study to see if yoga, including breathing exercises (Pranayama), could help. We split 80 heart patients into two groups: one did yoga for three months along with their usual medicine, and the other just took medicine. The results showed that the yoga group had better lung function and even improved heart health, like lower blood pressure. This means yoga can be a helpful extra treatment for people with heart disease. Cobra Pose (Bhujangasana) This gentle pose involves arching your back like a cobra. It helps to open up your chest and makes your spine stronger. By expanding your rib cage, it allows you to take deeper breaths, which is great for your lungs. Bow Pose (Dhanurasana) In this pose, you lift both your chest and legs like a bow. It deeply stretches the front of your body, including your chest and belly. This helps your lungs become more flexible and can make breathing easier if you have issues. Camel Pose (Ustrasana) This pose involves arching your back and reaching for your heels. It strongly opens your chest and throat area, which gets your breathing system going. It encourages full, big breaths and can help clear out your air passages. Half Lord of the Fishes Pose This is a seated twisting pose. It gently squeezes and then releases your insides, which helps blood flow around your lungs. This pose can improve how well you control your breath and helps to clean out your breathing system. Pranayama This isn't just one pose, but a group of special breathing exercises. Techniques like breathing through one nostril at a time or taking deep belly breaths directly improve how your lungs work, helping you take in more oxygen and feel calmer. Revolved Side Angle Pose This standing twist stretches the muscles between your ribs. This makes your chest more flexible, allowing for deeper breaths when you inhale. It's a great way to improve your lung capacity and make breathing more efficient. Bridge Pose (Setu Bandhasana) In this pose, you lift your hips off the ground, forming a bridge shape. It gently opens your chest and stretches the front of your body. This pose can help ease chest stuffiness and make it simpler to breathe. 

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Yoga is a great way to wind down and relax. While exercising after a long day may seem counterproductive, there are many other reasons why one should do yoga if they are tired and overwhelmed. There are certain poses and movements that help you find your rhythm, revitalizing you and helping your body calm down and relax. Practicing this before ending your day can help you get a restful sleep, instead of the hurried and uncomfortable sleep you get when you crash out. 

These grounding practices can be incredibly soothing for the nervous system, helping to shift you from that 'fight or flight' mode into a state of calm and rest. They are comforting for your mind and body, preparing you for a peaceful evening and a restful night. So, if you're feeling wired but tired, these grounding yoga poses are your invitation to unwind, find your center, and let go of the day's stresses. 

Gently rest your forehead on the mat with your knees wide or together, and arms stretched forward or alongside your body. This pose calms the brain and helps relieve stress and fatigue. It's like a gentle hug for your insides. 

<h2>Legs-Up-the-Wall Pose (Viparita Karani) </h2>

Simply lie on your back and prop your legs up against a wall or chair. This inversion helps to drain stagnant energy from your legs and feet, promoting relaxation and easing tired legs. It can also soothe the nervous system. 

<h2>Supported Bridge Pose (Setu Bandhāsana Variation) </h2>

Lie on your back with knees bent and feet flat on the floor. Lift your hips and slide a block underneath your lower back for gentle support. This opens the chest and front body while remaining passive and calming. It's a gentle way to release tension. 

<h2>Supine Spinal Twist (Supta Matsyendrāsana) </h2>

Lying on your back, draw one knee towards your chest and gently guide it across your body, keeping your shoulders grounded. Look in the opposite direction of your knee. This gentle twist releases tension in the spine and hips, promoting relaxation. It feels like a gentle wringing out of stress. 

<h2>Butterfly Pose (Baddha Konāsana) </h2>

Reclined Variation: Lie on your back and bring the soles of your feet together, allowing your knees to fall open gently. You can place pillows or blocks under your knees for support. This pose gently opens the hips and groin, areas where we often hold tension. It's a soft and releasing stretch. 

The ultimate relaxation pose! Lie flat on your back with your arms and legs slightly apart, palms facing up. Close your eyes and consciously release any tension in your body, allowing yourself to sink into the support of the floor. This pose allows your body and mind to fully rest and integrate the benefits of your practice. It's like hitting the reset button. 

Place a bolster or rolled-up blanket under your knees or thighs in Savasana. This can provide extra comfort and support, allowing for deeper relaxation. Sometimes a little extra cushioning makes all the difference in letting go. 

yoga & asanas

Grounding Yoga Pose

Yoga Pose to Help You Wind Down

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yoga poses that help you sleep well

what are grounding yoga poses

Yoga is a great way to wind down and relax. While exercising after a long day may seem counterproductive, there are many other reasons why one should do yoga if they are tired and overwhelmed. There are certain poses and movements that help you find your rhythm, revitalizing you and helping your body calm down and relax. Practicing this before ending your day can help you get a restful sleep, instead of the hurried and uncomfortable sleep you get when you crash out. These grounding practices can be incredibly soothing for the nervous system, helping to shift you from that 'fight or flight' mode into a state of calm and rest. They are comforting for your mind and body, preparing you for a peaceful evening and a restful night. So, if you're feeling wired but tired, these grounding yoga poses are your invitation to unwind, find your center, and let go of the day's stresses. Child's Pose (Bālāsana) Gently rest your forehead on the mat with your knees wide or together, and arms stretched forward or alongside your body. This pose calms the brain and helps relieve stress and fatigue. It's like a gentle hug for your insides. Legs-Up-the-Wall Pose (Viparita Karani) Simply lie on your back and prop your legs up against a wall or chair. This inversion helps to drain stagnant energy from your legs and feet, promoting relaxation and easing tired legs. It can also soothe the nervous system. Supported Bridge Pose (Setu Bandhāsana Variation) Lie on your back with knees bent and feet flat on the floor. Lift your hips and slide a block underneath your lower back for gentle support. This opens the chest and front body while remaining passive and calming. It's a gentle way to release tension. Supine Spinal Twist (Supta Matsyendrāsana) Lying on your back, draw one knee towards your chest and gently guide it across your body, keeping your shoulders grounded. Look in the opposite direction of your knee. This gentle twist releases tension in the spine and hips, promoting relaxation. It feels like a gentle wringing out of stress. Butterfly Pose (Baddha Konāsana) Reclined Variation: Lie on your back and bring the soles of your feet together, allowing your knees to fall open gently. You can place pillows or blocks under your knees for support. This pose gently opens the hips and groin, areas where we often hold tension. It's a soft and releasing stretch. Corpse Pose (Śavāsana) The ultimate relaxation pose! Lie flat on your back with your arms and legs slightly apart, palms facing up. Close your eyes and consciously release any tension in your body, allowing yourself to sink into the support of the floor. This pose allows your body and mind to fully rest and integrate the benefits of your practice. It's like hitting the reset button. Supported Savasana Variation Place a bolster or rolled-up blanket under your knees or thighs in Savasana. This can provide extra comfort and support, allowing for deeper relaxation. Sometimes a little extra cushioning makes all the difference in letting go. 

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Is Your Squat Count At Gym A Warning Sign For Your Health?

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