Recent research into the simple act of squatting suggests that this time-honored movement, still common in many Asian cultures and among Thai people, may hold significant benefits for health, mobility, and even longevity, though not without some caveats. The conversation around squatting recently resurfaced in global media, highlighting its cultural roots in Asia and Eastern Europe, and the fact that many people in developed Western countries have lost the ability to comfortably rest in this position due to modern lifestyles dominated by chairs and sedentary workspaces. So, should we all be squatting more, and if so, how can Thais best apply the latest scientific findings to their daily routines?
Squatting is a natural resting position for humans, especially in regions like Asia, where squatting toilets and ground-level eating are part of everyday life. For young Thais, sitting cross-legged (นั่งขัดสมาธิ) and squatting (นั่งยอง) remain common, particularly in rural areas, local markets, and temples. In contrast, in many Western nations, squatting is rare outside gyms or exercise classes, which, according to experts, may not be ideal for lifelong joint health and functional mobility. Western researchers and physical therapists consulted in a recent HuffPost article emphasize that while all bodies are designed to squat, modern habits of prolonged chair-sitting have severely reduced people’s range of motion, particularly in the ankles, knees, and hips, resulting in stiffer joints and poorer balance over time.
Squatting exercises require the full flexion of the hips, knees, and ankles, and help stretch and load the joints in ways that preserve cartilage health and muscular strength, according to experts such as a prominent physical therapist at Athlete’s Care Clinic in Toronto. “A true sign of aging is the inability to squat or sit on the floor and get up again independently,” the therapist notes, echoing observations made in Thai geriatrics, where elders with the ability to rise from the floor without assistance are seen as healthy and mobile.
Biomechanically, squats target the lower body muscles — primarily the quadriceps, adductor magnus, and gluteus maximus — and also engage the core and spine, according to a consensus of sports science sources and peer-reviewed exercise guides (Wikipedia). Keeping the heels flat, a hallmark of the so-called “Asian squat," requires supple ankles. Many adults who can’t keep their heels down are impeded by limited ankle dorsiflexion, often due to inactivity, genetic predisposition, or prior injury. “If the heels can’t stay down, it’s fine to hold onto something for balance,” explains a sports physiotherapist and researcher cited in the HuffPost report. This advice aligns with recommendations from Thai physiotherapists, who regularly prescribe modified squats for patients recovering from leg injuries or struggling with osteoarthritis.
But is more always better? Not necessarily. While daily squatting can preserve and improve joint mobility, holding any position — including a deep squat — for long periods can stress specific areas and lead to discomfort or injury. Spending over an hour a day squatting, especially in early adulthood, may increase the risk of knee osteoarthritis later in life, as found in a study conducted collaboratively by researchers in China and the United States (see HuffPost article). However, occasional squatting — less than an hour a day — was associated with reduced arthritis rates, hinting at a “just right” balance.
Additional research supports these findings. A study highlighted by the American Physiological Society suggests that periodic squatting breaks during prolonged sitting may help preserve brain function and cognitive health (Physiology.org). Other reviews suggest that regular squatting, performed correctly, improves not just lower body strength but balance, proprioception, and even metabolic health, by engaging large muscle groups and enhancing blood flow (Consensus Search). Comparing squats with walking, both are beneficial for blood-sugar control, with squats helping reduce post-meal blood sugar spikes as effectively as light walking (Yahoo Lifestyle).
The tradition of squatting in Thai daily life, such as eating at ground-level tables, working in rice fields, or using traditional squat toilets, likely helps preserve this vital functional ability. But urbanization and the rise of desk jobs, particularly in Bangkok and other major cities, threaten to erode this cultural heritage. A public health official specializing in elderly care remarks, “We see a marked difference in joint flexibility and fall risk between elders in rural versus urban communities, related directly to activity habits.” Meanwhile, a prominent lecturer at a leading Thai university’s kinesiology department notes, “Encouraging squatting and sitting on the floor from a young age in both homes and schools could slow the loss of flexibility that makes falls more dangerous and limits independence as people age.”
International studies further highlight the importance of maintaining a variety of resting and working postures. Researchers at the University of Southern California found that squatting and kneeling, rather than sitting in chairs, are “active rest” positions that intermittently engage muscle groups, keeping metabolism higher than when seated (USC News). This echoes advice from Thai occupational therapists, who integrate traditional sitting postures into rehabilitation programs for office workers experiencing back and hip pain.
Nevertheless, there are downsides to excessive or forced squatting, especially for those with pre-existing joint conditions. As a Columbia University adjunct associate professor specializing in exercise physiology cautions, “Some people should not squat; consultation with a credentialed professional is essential to prevent exacerbating conditions like arthritis or impingement.” For most patients, performing a simple “sit to stand” from a chair multiple times achieves similar benefits without the risks associated with prolonged deep squatting.
Despite these nuances, the experts agree: regaining or maintaining the ability to squat at least once daily correlates strongly with lifelong mobility. This can be as simple as squatting to pick something up, working in a garden, or, for office workers, taking “exercise snacks” by squatting periodically during the day to break up long hours of sitting.
A particularly Thai perspective comes from the use of squatting toilets, still prevalent in government buildings, schools, and rural districts. They are sometimes viewed as inconvenient by younger generations, but according to rehabilitation specialists, these toilets inadvertently train flexibility and strength — a subtle but powerful public health contribution.
Looking forward, urban planners and school officials may consider promoting floor-level sitting arrangements, especially in early education, where encouraging a range of postures can help children retain their innate flexibility. “Many kids lose ankle and hip flexibility simply because they never use the full range of motion,” one physical therapist explains. “If we maintain these habits into adulthood, it helps prevent falls and mobility loss.”
To support healthy movement habits, Thais — and others seeking lifelong mobility — should:
- Incorporate gentle squatting daily, even briefly, as part of housework, gardening, or prayer.
- Modify squats for comfort by holding onto a stable object if balance or flexibility is limited.
- Alternate between a variety of resting positions (standing, squatting, kneeling, sitting on the floor) during extended work or leisure.
- For individuals with pre-existing joint concerns, work with a physiotherapist to identify safe, progressive squatting alternatives.
- Encourage children to maintain flexibility by allowing time to sit, play, and work on the floor, especially in homes and schools.
As the adage goes: “Use it or lose it.” For Thais navigating the balance between modern convenience and traditional movement, a return to squatting — practiced sensibly and in moderation — may offer a powerful way to preserve health, independence, and quality of life well into old age.
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