Berman Physical Therapy - January 2020

JANUARY 2020

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11,000 SQUATS BY THE END OF 2020 IT’S NOT AS HARD AS IT SEEMS!

What would your life be like if you did 11,000 squats this year? Is this even realistic? How much happier would you be? How much stronger would you be? If it sounds like torture, let's break it down a little bit. Every time you get up from or sit down in your lounge chair, your driver's seat, or your desk, you’re doing squats. The problem with these squats is you’re using momentum to complete the exercise, not your leg muscles. You’re using your hands and arm muscles without even thinking about it. On average, we get up and down from a sitting position 50 times per day. If we took an extra second to sit down slowly, we would be using our muscles and not our momentum. Do the math: If you're using your muscles to get up and down 30–50 times a day and multiply that by 365 days, you'll easily do 11,000 squats in 2020! It doesn't sound too insane, does it? After 30 squats, you'll feel the results in your quads and glutes. When being more mindful about using your muscles becomes a habit, your functional mobility will increase as you build up muscle.

staff! The clients, especially, love this exercise. It takes some effort to make it habitual, but they appreciate even being aware of it. I can't stress enough how important it is to keep it simple. A little form and one second more when either getting up or sitting down is all it takes. If you didn't have a chance to read our December 2019 newsletter, here is a quick breakdown of the squat. First, while sitting, make sure both feet are planted firmly on the ground. Your knees should be positioned directly in front of the chair. Keep your knees shoulder- length apart. Utilize your core and leg muscles to lift yourself from the chair slowly enough to take two seconds. Repeat the action as you sit down. You'll know you're doing it correctly when you feel the muscles in your legs and glutes strain.

Try introducing it when you're joining the family for holiday meals or events. Practice during the commercials of your favorite football game, when you sit down for dinner, or when you get a snack or beverage in between episodes of your favorite television show. So, this is my challenge to you: Practice this exercise whenever you get up and down from your chair, and you'll quickly reach 11,000 squats in 2020! Just think, after a year of building up your strength with this one simple exercise, you'll be that

much stronger and that much closer to doing what you love again! Have a happy new year, everyone. –Jake Berman

Since I've developed this exercise, it's become a habit of mine and my

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