How much squatting is considered normal at the age of 60

The normal range for 60 year old people to squat is 10-15 times, and their actual ability is influenced by factors such as joint health, muscle strength, cardiovascular function, underlying diseases, and daily exercise habits.

1. Joint Health

Degenerative changes in the knee and hip joints are key factors affecting squatting ability. For individuals with osteoarthritis or joint replacement surgery, the range and frequency of squatting should be adjusted according to the doctor's advice. Wear and tear of joint cartilage can lead to increased pain during squatting. At this time, it is important to avoid forcing standard movements and instead use half squatting or armchair exercises as an aid.

2. Muscle Strength

The strength of lower limb muscle groups determines the stability of squatting. The decline of quadriceps and gluteus maximus muscles can significantly reduce squatting endurance, and muscle function can be enhanced through elastic band training, wall squatting, and other methods. Patients with sarcopenia should start with 3-5 times a day and gradually supplement with protein.

3. Cardiopulmonary function

Cardiopulmonary endurance affects the quality of continuous squatting. People with hypertension or coronary heart disease may experience dizziness when getting up. It is recommended to use interval training, with a 30 second rest after 5 sessions per group. People with poor lung function should avoid squatting while holding their breath and maintain a natural breathing rhythm.

4. Basic disease

diabetes peripheral neuropathy or lumbar disc herniation will limit the squatting depth. Patients with unstable blood sugar control should prevent orthostatic hypotension, and those with lumbar spine diseases should maintain a straight back and use lumbar protection if necessary. Patients with vertigo are advised to practice against the wall to prevent falls.

5. Exercise Habits

Long term maintenance of squatting ability by athletes is usually better than that of peers. Traditional exercises such as Tai Chi and Ba Duan Jin can improve joint flexibility, while swimming can reduce knee joint load. Sedentary individuals should transition from sitting on chairs to complete squats, increasing 2-3 times per week.

It is recommended that people aged 60 choose non slip flat surfaces, wear supportive sports shoes, and avoid practicing within 1 hour after meals when doing squat training. In the initial stage, a stable chair can be used to assist balance. When squatting, the knees should not exceed the toes, and when standing up, feel the force on the buttocks. If there is joint clicking or persistent soreness, it is necessary to stop and consult a rehabilitation department in a timely manner. Combining aerobic exercise such as brisk walking and cycling can comprehensively improve lower limb function. Regular flexibility training, such as leg compression and ankle pump exercises, can help maintain joint mobility. Pay attention to supplementing calcium and vitamin D in terms of nutrition, and increase the intake of deep-sea fish in moderation.