The ONE Move Every Midlife Woman Should be Doing
This protects your knees, hips, and ankles
Midlife isn’t the time to slow down and watch the world go by…
It’s the time to get up and DO FUN THINGS!
Hiking. Skiing. Riding a bike. Gardening. Horseback riding. Traveling the world. Exploring all day long.
But did you realize that many of life’s most enjoyable activities depend on one simple element?
👉👉 Having strong, capable legs that move well.
In Tuesday’s issue, we talked about building strong legs—the kind that support your knees, stabilize your hips and power you through everyday life.
But if you truly want legs that stay resilient for decades, strength alone isn’t enough.
You need strength and mobility working together.
JUST ONE THING
Mobility is not just about stretching your muscles—it’s about being able to move your joints through deep ranges of motion with strength and control. This “strong & long” combo is what keeps your knees happy, hips stable and your body moving freely.
Your JUST ONE THING to Build Mobility
Do Deep Squats Daily
This is the ONE movement that every midlife woman should be doing.
Deep squats are a powerhouse movement because they naturally train ankle, knee and hip mobility at once—while also strengthening the muscles that support those joints.
If you’re tight, feeling weak, or dealing with joint discomfort, don’t force it…
Instead, use a little support.
Hold on to the edge of a countertop or the back of a sturdy chair as you lower into the squat.
This assistance lets you safely explore deeper ranges of motion while building strength and confidence at the same time.
Over time, those small daily reps can make a big difference.
Because the goal is to train your legs to be strong and mobile enough to carry you into every adventure this chapter holds.
Ready to begin your deep squats?
Follow along with this video as I show you how to do them safely.
Deep Squat for Daily Mobility
- Plant your feet a little wider than hip width—toes can be slightly rotated open.
- Sink down with your hips as low as you’re comfortably able to go, using assistance (countertop, chair) if needed.
- If your heels lift, that’s ok. Rock side to side encouraging one heel down at a time.
Extra Tip: Use your elbows to help “pry” your knees open while in a deep squat. This will encourage your hips to open even more.
Did You Know...
- It’s a myth to believe that “deep squatting” isn’t healthy for aging adults. While it’s not common in Western cultures to sit lower than a chair, many people from cultures around the world sit in a deep squat well into their 90’s.
- Prior injuries and joint damage (i.e. osteoarthritis) can interfere with optimal joint mobility. A good rule of thumb is to pay attention to pain. If squats hurt at a certain depth, ease up a little and work on your strength in a more shallow range of motion.
- Lost mobility in hips, knees and ankles is a major reason why people can’t get down on the floor and back up again easily as they age. Deep squats daily can prevent this from happening to you.
Until next week... Be strong💪
