In preparation for writing this blog I set out to see how many times I sat down over the course of a day. What I found out was astonishing… I don’t have the capacity to remember to do anything for more than two minutes. So I have to make an educated guess and I believe I sit approximately 20 times per day, give or take, a lot. But either way, I was thinking about how much I must sit every day and how I can use sitting as a way to do something that is more healthy. So I came up with the “butt…butt…butt.” Say it again, I know you want to. Now, whenever I go to sit down (not in public mind you), I do three chair squats (thus the triple butt). When my derriere just kisses the chair or couch I’m about to sit in, I say “butt” and then stand back up. I repeat this until I have three butts.

The squat is one of the best total-body exercises for us women over 50. It strengthens our glutes, legs, and core to make everyday activities easier, such as standing up on our own power, picking things up from the floor, or getting pants on without using foul language. Doing squats can lower the risks linked with falling, because it builds muscle and bone density (which we lose at an accelerated rate at our age) and over time they can increase our metabolism. Most notably, research shows a link between strong leg muscles and longevity! An added benefit of using a chair to do squats is that it takes pressure off of your knees, hips, and back, making squats more accessible to those who deal with injury or pain in those areas (of course you should ask your doctor if these are safe for you if you have troubles in any of these areas).

Your vibrant habit this week is to note those chairs or that couch in your home that you often sit in throughout the day. Whenever you go to sit down on them, do three chair squats and then settle in knowing you are doing a butt-load of good for your body. If you even do this five times per day, that’s 15 chair squats. Over the course of a week, that’s over 100 chair squats. A year from now you will have done nearly 5,500 squats… I bet your glutes are feeling firmer just thinking about it!

Form is very important, so please take a look at this three second VIDEO to avoid injury. I don’t want to hear any ifs, and, or buts about doing this habit… I just want to hear your butt, butt, butts!