The modern lifestyle has created a decline in fundamental human movement. Sitting for long hours weakens flexibility, balance, and strength, all critical for healthy aging. Psychiatrist and nutritional expert Drew Ramsey, M.D., advocates for a simple solution: the daily deep squat. This isn’t just about fitness; it’s a fundamental movement essential for brain and body health.
Why Deep Squats Matter
The deep squat—a full-body motion where knees bend deeply and hips drop below the knees—is more than a stretch. It activates multiple muscle groups while improving balance, stability, and mobility. These qualities are key to healthy aging : moving well, falling less, and staying active longer.
Research confirms this: a long-term study of over 3,000 adults showed that those with greater flexibility lived significantly longer. Mobility isn’t just about comfort; it’s directly linked to longevity.
The Benefits of Movement
Modern society has made us forget how to move. Sedentary lifestyles erode our natural ability to squat, signaling deeper issues with coordination that often go unnoticed until age-related decline or injury sets in.
The deep squat challenges and restores these critical components:
- Flexibility: Reaching full depth improves joint range.
- Stability: Holding the position builds core strength.
- Strength: Leg and core muscles are engaged.
- Balance: Staying upright improves coordination.
These physical attributes aren’t just about fitness; they reinforce neuroplasticity, enhance coordination, and strengthen the mind-body connection—predictors of better aging outcomes.
How to Incorporate Deep Squats
Starting is simple:
- Use a wall or chair for support if needed.
- Lower into a deep squat, keeping feet flat and chest upright.
- Hold for 10–30 seconds, repeating several times daily.
Over time, this restores mobility in hips, knees, and ankles. This daily practice reconnects you with your body and environment, vital for mental well-being.
The Bigger Picture
Research shows that balance training reduces ankle injuries by up to 42%, improving agility and performance. Consistent stretching cuts muscle and tendon injuries by 66%, especially in the hamstrings and lower back, areas that stiffen with age or prolonged sitting.
Strength, mobility, and balance are not optional extras; they are essential for brain and body health. The deep squat is a free, accessible tool that supports a longer, more mobile, and vibrant life.
Movement is medicine. The deep squat is one of the most accessible ways to tap into that power.
