A nutrition dietitian, child care specialist, homeopathic pharmacist, and trained yoga teacher—who has been nominated for the Padma Bhushan National Award and honoured by the Punjab Government, Himachal Pradesh Government, and Ladakh Lieutenant Governor Kavinder Gupta—has emphasized the importance of strengthening leg muscles through regular exercise.
According to the health expert, weak legs can lead to several health problems, including knee pain, poor balance, and early fatigue. However, she explained that the decline in muscle strength can be prevented and even reversed with the help of the right exercises.
She noted that calf muscles function like the body’s “second heart” because they help pump blood back toward the heart, making lower-body strength essential for overall physical health.
Squats: The Most Effective Lower-Body Exercise
The expert described squats as one of the best exercises for strengthening the lower body, improving posture, and enhancing stability.
How to Perform Squats Correctly
- Standing Position: Stand straight with feet shoulder-width apart and toes slightly turned outward.
- Hand Position: Keep arms extended forward or joined near the chest for balance.
- Lower Down: Slowly push your hips backward as if sitting on a chair.
- Knee Alignment: Ensure knees do not move beyond toes while keeping the back straight and chest lifted.
- Depth: Lower your body until thighs become parallel to the ground.
- Return Up: Push through your heels and slowly return to the starting position.
Pro Tip: Beginners should perform 3 sets of 10–12 repetitions.
Major Benefits of Squat Exercise
- Strengthens thighs, calves, glutes, and core muscles
- Improves balance and body stability
- Boosts metabolism and supports weight loss
- Enhances bone mineral density and reduces osteoporosis risk
- Improves strength required for daily activities such as walking, climbing stairs, and lifting objects
- Activates multiple muscle groups simultaneously for full-body benefits
- Strengthens joints, tendons, and ligaments, reducing injury risk
The expert advised that including squats in a daily fitness routine can significantly improve mobility, strength, and long-term health while helping individuals maintain an active lifestyle.
