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INSIDE
This Issue
Is Your Nest Egg Exposed to Creditors and Predators?
The Truth Behind Poisoned Halloween Candy
‘Goosebumps’ Still Thrills 30 Years Later
The Benefits of Plant-Based Eating
Creamy Baked Pumpkin Risotto
Forget Sitting — Squat Instead!
POP A SQUAT
The Healthy Alternative to Sitting
Many experts say sitting is the new smoking, but many of us spend a large portion of our waking hours doing it. That’s not true for every country, though — instead of sitting to relax, people in many places squat. Most Americans who try the same thing will probably find it an uncomfortable experience. But research shows the benefits of squatting and learning how to do it right.
Deep squatting also improves digestive health. Our colons can’t fully straighten when we sit, making it harder to relieve ourselves. While most Americans are unlikely to replace their commodes with squatting toilets, squatting throughout the day still reduces the risk of constipation. And devices like the Squatty Potty allow you to mimic a squatting position while sitting on your regular toilet. But healthy squatting requires proper technique. Start by placing your heels at hip distance and leave them firmly planted on the ground. Then, engage your core and keep your back straight while lowering your hips until they’re below your knees and your bottom is slightly above the floor. If you struggle to adopt this pose, you’re not alone. Try using a piece of furniture to steady yourself as you get used to it and start with short periods of squatting.
Squatting was once common everywhere. People squatted to give birth, use the bathroom, eat, and read. Our bodies were designed for it, which is why young children do it naturally. But our muscles lose strength and definition when we don’t use them. So, most American adults cannot squat properly for even a few minutes, let alone long periods. Multiple studies, however, show that we’re worse off for trading squats for chairs. Experts argue that lower back pain and hip problems are far less common in nations where squatting remains popular. By placing our back in an unnatural position, sitting has made us comfortable to the point of injury. Meanwhile, a proper squat involves perfect posture, stretches your back, creates additional mobility in your hips, and improves flexibility.
You might never end up binging Netflix in a squat, but even the version of squats people do at the gym will help improve strength and flexibility. It only takes a few minutes out of your day and could dramatically impact your health. So, get out of that chair! Squatting comes to us naturally — most of us just need a refresher course.
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