New research highlights squats as more than a fitness trend. For Thai readers, the movement connects deeply with daily life—from ground-level dining and rice-field work to traditional squat toilets. While modern office life has reduced our time in this position, experts say reintegrating mindful squatting can support mobility, balance, and independence across the lifespan.
Squatting is a natural resting posture in many Asian communities, where floor-based living remains common. For young Thais, sitting cross-legged and squatting are still seen in rural areas, markets, and temples. In Western countries, these postures are rarer outside gyms, which may contribute to tighter ankles, knees, and hips over time. Health professionals note that prolonged chair-sitting has narrowed ranges of motion and may affect lifelong joint health.
Biomechanically, squats engage the hips, knees, and ankles, strengthening the legs while supporting the core and spine. Maintaining flat heels—an element of the so-called “Asian squat”—requires flexible ankles. If heel contact is difficult, it’s acceptable to use a stable support to balance during the movement. Thai physiotherapists often recommend modified squats for patients recovering from leg injuries or managing osteoarthritis, reflecting practical adaptations within Thai rehabilitation practice.
Yet experts caution that more is not always better. Daily deep squatting for long periods can stress joints. Research from China and the United States suggests that very long squat holds may raise the risk of knee osteoarthritis later in life, while shorter, occasional squatting correlates with lower arthritis rates. The key is balance—integrating squat breaks in daily routines without overdoing them.
Additional studies reinforce the benefits of varied rest postures. Periodic squatting during long periods of sitting may help preserve cognitive function, while regular, correctly performed squats can improve lower-body strength, balance, and metabolic health. When compared to walking, squats can also help moderate post-meal blood sugar spikes, offering a complementary approach to healthy living.
Thai daily life already favors flexible movement. Ground-level dining, market work, and traditional toilets naturally keep joints and muscles engaged. However, urban living and desk-centric jobs threaten this cultural heritage. Public health voices in Thailand highlight the difference in joint flexibility and fall risk between rural and urban communities, underscoring the value of maintaining diverse postures from a young age.
To support lifelong mobility, experts encourage practical steps:
- Include brief squatting in daily activities such as gardening, cooking, or prayer.
- Use a stable object for balance if needed, gradually increasing depth and duration as comfort allows.
- Alternate among standing, squatting, kneeling, and floor seating during long work or study sessions.
- Seek guidance from a physiotherapist for personalized, progressive squatting plans if joints are a concern.
- Encourage children to move freely on the floor at home and in schools to preserve flexibility.
As the saying goes, use it or lose it. For Thais seeking a balanced life that blends modern convenience with traditional movement, a thoughtful return to squatting—accomplished with care—could help sustain health, independence, and quality of life well into older age.
Incorporating local context, researchers and clinicians emphasize that everyday practices matter. Data suggests that maintaining diverse resting postures supports mobility and supports healthy aging, aligning with Thailand’s emphasis on active, community-oriented aging.
This article integrates findings from diverse sources to present a practical, culturally resonant view for Thai readers. It highlights that embracing a range of postures in daily life—not just formal exercise—can help preserve joint health and overall well-being.