Can You Hold a Squat for 20 Seconds? Most People Over 60 Can’t

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A year ago, I thought the Asian squat — feet flat, heels down, hips below the knees — was the easiest position I'd ever seen. I lasted less than 20 seconds before I had to stop.

It's how humans rested for thousands of years before chairs existed, and if you can't hold it, that's usually a sign your ankles, hips, and knees have quietly lost mobility — which raises your risk of falling as you age. So I started doing it every day, adding a little time. Twenty seconds became five minutes, and now it's a non-negotiable part of my daily longevity protocol.

Try it yourself right now and see how long you last. Your joints are keeping score. I'm Gary Leland, and this is The 200 Year Life Project.

 

These are products I use on my push to 200. I only put something on this list after I’ve tested it on myself. The links are affiliate links, which means I may earn a small commission at no cost to you.

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Telo-Vital
Telo-Vital Cellular Longevity Support
Developed with Dr. Bill Andrews. USDA Organic botanical extracts to support telomere health and cellular vitality.
GaryLeland.com/Telo
Breath of Life Toothpaste
Support Your Oral And Systemic Health
The world's first nitric oxide–enhancing toothpaste. Free from fluoride and harsh toxins.
GaryLeland.com/Toothpaste
Hume Body Pod
Know More Than Your Weight
Advanced body composition scale tracking body fat, muscle mass, visceral fat, and metabolic age.
GaryLeland.com/Hume
Vinia Blood Flow
VINIA: the Breakthrough Solution to Better Blood Flow
Kathy & I have been using Vinia for 6 months and are believers. We start everyday with Vinia.
GaryLeland.com/Vinia
True Dark Glasses
True Dark Glasses
I have been wearing True Dark Glasses at night and love them. One of the reasons I sleep so well.
GaryLeland.com/Glasses
Loop Earplugs
Protect Your Hearing Without Tuning Out Life
Stylish, reusable earplugs that lower harmful noise while you still hear conversations and stay aware.
GaryLeland.com/Loop
Jawzrsize
Jaw Training To Tighten My Jaw And Neckline
40 lbs resistance, tear-resistant food-grade silicone. Made in the USA. Save 20%.
GaryLeland.com/jawzrsize
Blueprint Cocoa Powder
A Spoonful In My 1st Morning Coffee
Every day since August 2025 — even take it on the road. Worth every penny. Save $20 + free shipping on your 1st order.
GaryLeland.com/Cocoa
Qitone Ketone Powder
Clean Energy, Mental Clarity, Brain Health
Flavorless ketone powder I use for sustained energy and mental clarity. Save 15% with code GARY15.
QITONE.com
Ultrahuman Ring Air
Know More. Do More.
I wear this 24/7 to track my sleep, recovery, and activity. Screenless alternative to a smartwatch.
GaryLeland.com/Ring
Function Health
Check Your Health. Every Year.
160+ lab tests detecting 1000+ conditions. Take control of your health and live better.
GaryLeland.com/Function
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Disclosure of Material Connection: Some of the links in the post above are “affiliate links.” This means if you click on the link and purchase the item, I will receive an affiliate commission. Regardless, I only recommend products or services I use personally and believe will add value to my readers. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

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