The simple exercise that can add years to your life and keep you healthier as you age

As we age, maintaining muscle strength becomes increasingly crucial to overall health and longevity. By the age of 30, adults typically lose between 3% and 8% of muscle mass, with the rate accelerating each decade. After 60, muscle loss can reach up to 15%. While this natural decline may feel inevitable, research shows that strength training can counteract it, improving health, mobility, and life expectancy.



According to a study published in the British Journal of Sports Medicine, evidence suggests that “just like heart-pumping aerobic exercise, strength training also may help older adults live longer” ( Harvard Health ). Maintaining strong muscles supports posture, balance, and metabolic health, which collectively contribute to healthier aging.



Squats : The body weight exercise experts recommend

You don’t need to lift heavy weights to enjoy these benefits. Body weight exercises can effectively maintain and build muscle mass, and among them, squats stand out. Squats engage multiple muscle groups, stimulate the cardiovascular system, and improve neuromotor and skeletal health. They also help prevent age-related muscle loss (sarcopenia), strengthen bones, improve balance, reduce fall risk, and enhance insulin sensitivity.




David Ramirez, director at Viding Castellana in Madrid, told Vogue: “If we start in childhood or youth, we get a more solid musculoskeletal formation and a strength base that will protect us all our lives.”



Even starting squats later in life can offer significant benefits, helping maintain independence and functional capacity.



How squats support healthy aging


While doing squats alone doesn’t guarantee a longer lifespan, they contribute to living stronger, more mobile, and more independent lives. Maintaining muscle strength after 50 helps protect against age-related diseases, including cardiovascular disease, osteoporosis, and neurodegenerative conditions such as Alzheimer’s and Parkinson’s. As Harvard Health notes, the combination of aerobic and resistance training- including simple body weight exercises- can be a powerful tool for healthier aging.



The ultimate goal isn’t merely to extend lifespan but to enhance quality of life. Squats, along with other forms of strength training, equip the body to handle daily tasks, maintain independence, and reduce the risk of injuries or chronic diseases. In short, integrating squats into a regular fitness routine can help ensure that your later years are not only longer but healthier and more fulfilling.