Position 4

Get moving with the move of all moves

Maybe we could call it national walking day every day? If you would like to know more or find out about walking groups in your area, check out getirelandwalking.ie.

We know that movement has a positive effect on our body. We have to move, or we'd simply rust!

But don't underestimate the effect on the mind too - regular exercise can really boost your mood.

So, let’s move and do the ‘move of all moves’ - a squat. You can use a kitchen chair to help with your technique.

Sit on the chair with an upright spine, feet and knees hip distance apart. Hinge forward from the hips (not bending from the waist).

Push lightly into your heels, imagine you are pushing the ground away, and straighten your legs fully to come to stand.

Come back into sitting in the opposite way: hinge forward from the hips, but direct your weight backwards, sitting bones aiming for the chair. Then sit fully upright again, your weight evenly balanced.

If that sounds too complicated, just look at the pictures. Once you know how to squat, do it regularly. Every time you get up from the chair, or sit down, add a few squats. Use different chairs, different heights. Squat, squat, squat. And then squat some more.

The squat is the creme de la creme of functional movement. Squatting regularly with good technique can help improve your range of motion and strengthen the muscles throughout the lower body. A good squat also helps improve your body alignment and strengthen the area of the pelvic floor.

So, what are you waiting for?