Fitness Friday: The Power of Squats – A Simple Daily Movement That Boosts Your Brain, Body, and Alignment
At Camarata Chiropractic & Wellness, we talk a lot about movement as medicine—and when it comes to one of the most powerful, functional movements for the human body, it’s hard to beat the bodyweight squat.
You don’t need a gym membership or special equipment. You don’t even need a full workout. What you do need is consistency—and just a few minutes per day.
Whether you're working from a desk, standing at a station, or glued to meetings, taking micro breaks every hour to perform 10–20 air squats can make a significant difference in your brain function, physical health, posture, and spinal alignment.
Why Are Squats So Powerful?
Squats are one of the most foundational movements for the human body. They mimic how we sit, stand, lift, and move throughout the day. When performed correctly, bodyweight squats recruit multiple large muscle groups, improve circulation, and engage the core and spine stabilizers.
The Health Benefits of Bodyweight Squats:
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Improves lower body strength: Targets the glutes, quads, hamstrings, calves, and core
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Increases circulation: Boosts blood flow and oxygen delivery to muscles and the brain
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Enhances posture: Strengthens the posterior chain and spinal stabilizers
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Supports joint mobility: Keeps the hips, knees, and ankles moving properly
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Promotes brain activation: Movement stimulates the nervous system and improves mental clarity
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Improves balance and coordination: Strengthens the stabilizing muscles and promotes better proprioception
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Supports spinal alignment: A strong lower body helps hold adjustments longer and reduces spinal stress
The Brain-Body Connection
Current research supports the idea that regular physical activity, even in small bursts, enhances brain performance. Bodyweight squats stimulate the central nervous system, improve alertness, reduce stress, and support mood regulation through the release of endorphins and increased oxygen to the brain.
When you interrupt long periods of sitting with squats, you’re not just improving your body—you’re also:
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Boosting focus and productivity
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Enhancing short-term memory and concentration
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Reducing fatigue and mental fog
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Supporting a more regulated nervous system
The Chiropractic Connection
One of the biggest challenges we see in patients who work sedentary jobs is spinal misalignment from prolonged sitting. Poor posture, tight hip flexors, weak glutes, and reduced core activation can pull your spine out of alignment and lead to chronic pain or tension.
Squats help by:
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Activating the glutes and hips: Balances posture and reduces anterior pelvic tilt
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Engaging the core: Supports the spine from the front and back
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Improving spinal loading patterns: Helps distribute force through the body evenly
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Strengthening postural muscles: Helps maintain chiropractic adjustments and reduce muscle compensation
Dr. Sam Camarata and Dr. Brian Dickinson both recommend taking a quick break every hour to stand up and perform 10–20 air squats. It’s a simple yet powerful way to stay active throughout your day and prevent your body from becoming stiff, fatigued, or misaligned.
How to Perform a Proper Air Squat
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Stand with feet shoulder-width apart
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Keep your chest upright and core engaged
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Push your hips back as if sitting in a chair
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Lower until thighs are parallel (or as far as your mobility allows)
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Press through your heels to stand back up
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Repeat 10–20 times
Focus on controlled, intentional movement rather than speed.
Final Thoughts
You don’t need to overhaul your schedule or commit to a full workout program to feel better. Start by building movement into your day, one squat break at a time. Over time, these micro movements will have a macro impact on your health, posture, energy, and mood.
At Camarata Chiropractic & Wellness, we’re here to help you move well, feel strong, and stay aligned for the long haul.
Contact Us
Camarata Chiropractic & Wellness
Main Office: 3237 Union Street, North Chili, NY 14514
Phone: 585-617-4145
Email: info@camaratachiropractic.com
Second Location: Inside Elevate 585 Fitness & Performance Center
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Health is wealth. Stay consistent. Move with purpose. And take the pressure off your spine—one squat at a time.
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