“Longevity pose”: why doctors recommend sitting in a deep squat every day

What many people are used to calling “sitting on their heels” has unexpectedly turned out to be not just a comfortable position, but a beneficial exercise for health. Experts are increasingly calling the deep squat one of the habits that helps preserve mobility with age and reduces the effects of a sedentary lifestyle.

The discussion was prompted by an article in the American publication Real Simple, where specialists explained why it is worth spending at least 30 seconds in a deep squat in the morning and in the evening.

Why this pose is considered beneficial

In many Asian countries, the deep squat is a natural resting position. People can sit like this for a long time while talking, cooking, or waiting for transport. As a result, the joints and muscles regularly receive the necessary load without losing mobility.

In Western countries, this habit has almost disappeared: most people spend hours in chairs, behind the wheel, or on the sofa. As a result, flexibility worsens, the muscles of the legs and core weaken, and the joints gradually lose mobility.

According to specialists, a regular deep squat helps support the natural functioning of the musculoskeletal system.

What benefits doctors note

Even a short time in this position can benefit the body:

the gluteal muscles, quadriceps, core muscles and lower back are strengthened;

the mobility of the hip joints, knees and ankles is preserved;

balance and coordination improve;

a more correct posture is formed;

stiffness after prolonged sitting is reduced;

deep breathing in this position helps relax the nervous system and reduce stress levels.

In addition, regular practice helps the body perform everyday movements more easily — bending down, lifting objects from the floor, and standing up without putting extra strain on the back.

But it is not suitable for everyone

Doctors emphasize that the deep squat is not a universal exercise. People with knee or hip joint conditions, or after injuries or surgeries, should consult a specialist in advance.

If the heels do not touch the floor or pain occurs, there is no need to force the position. You can start with short intervals, using support or placing a small cushion under the heels.

A simple habit instead of complex workouts

Experts believe that doing a deep squat for 30 seconds once or twice a day is enough, gradually increasing the time as mobility improves. It will not replace full workouts, but it can become a useful addition to daily activity.

So the famous “squats,” long ago turned into part of internet memes, have unexpectedly received a scientific explanation: when performed correctly, this pose really helps preserve strength, flexibility, and joint health for many years.