I’m a doctor – this is the best exercise you can do to live longer

The mighty four!

Dr. Nick Pappas, a board-certified hand surgeon in the New Orleans area, is sharing the exercise he believes will help you live longer—squats.

“If there’s one exercise you should try to do consistently, I’d make it the squat,” Pappas wrote in a TikTok on Wednesday. “Don’t skip leg days, and you just might live longer…or at least be healthier.”

Pappas noted that after age 35, people tend to lose 1% to 2% of muscle mass per year, a phenomenon known as sarcopenia.

This is why maintaining muscle mass is essential as we age. Squats, Pappas argues, primarily work three of the largest muscle groups in the lower body—the gluteus maximus, quadriceps, and hamstrings.

The Cleveland Clinic reports that squats can strengthen the core, burn calories, improve posture, and increase stability and balance.

Megan Roup, celebrity trainer and founder of the Sculpt Society, demonstrated proper squatting form at Well+Good:

• Make your legs beautiful and wide
• Keep your chest proud as you return to the weight of your heels
• Turn your knuckles on and squeeze back up

Common squatting mistakes include arching the back and overextending the hips.

“Squats can be done with or without resistance (body weight is fine if you have hip, back or knee problems),” explained Pappas. “However, resistance is better for building and maintaining muscle.”

If you have knee pain, The New York Times recently gave some suggestions for squat modifications, including not squatting so low, turning your toes out about 30 degrees, and taking a wide stance.

And if squats aren’t an option, Pappas suggests walking on a treadmill that’s at an incline of 6 degrees or more.

“Friends don’t let friends skip leg day!” he emphasized.