If you’re able, make sure your routines include what many experts consider to be the best exercise in the world: a set of Squat-Sit-Stands…they build lower-body strength and rev up your metabolism faster than any other single movement. The reason I don’t just use the word “squat” is that, apparently, many people do squats with improper form and end up injuring knees or back (knees should never go past toes), and nothing derails fitness faster than an injury. However, everyone knows how to sit down and then stand up correctly, right? You can lift yourself using only your legs (with arms akimbo), or you can put your hands on your thighs or the arms of a chair for a boost as you stand.
Workout of the week: The Squat-Sit-Stand
Take 30–60 seconds to do a set every time you go to the bathroom, and keep increasing the number as you get stronger. A toilet with a closed lid or a dining or desk chair (no wheels) is a perfect height for most people. Do sets during ads on TV, when on hold on the phone, or when you need a computer break—anywhere and anytime you can, and the more the better.
In addition to daily visits to the loo, identify recurring events and set them as triggers for a set, like the arrival of the mail or hearing a nearby siren at a specific time every day; any regular occurrence in your environment can serve as a prompt. A set for you may be three or ten or thirty—you want to do enough that you feel you’re making an effort, but not like you’re going to pass out.
You may decide on “quick sets” of, say, five or ten that you do most of the time, but then do 15, 30, or 50 once or twice a day. Figure out the correct number for your current fitness level, then get moving. In a world of gadgets and increasing complication, this sounds way too simple, but take these words at face value…they are not secret code. To be clear: “squat” means stick your butt out as you bend your knees; “sit” means put your backside down on a chair, bench, or closed toilet seat; “stand” means stand up; “repeat” means do it again. Try it—this one move can work miracles. Seriously—it’s amazing!
Try the The Squat-Sit-Stand Workout today!
