Many training sessions recommend squats, but some people may not be able to spend a lot of time practicing every day or spend money to buy various equipment. In order to understand whether small exercise can also affect health, Fit& Well's reporter Alice Porter decided to do 10 squats every day when brushing his teeth before going to bed. After a month, he found that not only the squats were easier, but the problems of pelvic tightness and knee pain also improved. According to Well, Porter said she doesn't have time to exercise for hours a day, so she always wants to integrate sports into daily activities to cultivate her sports habits. Recently, she decided to do 10 squats every night when she brushed her teeth, without any burden or equipment, only she and a toothbrush.
Whether it is strength training, Pilates or yoga, it is recommended to practice squats because squats are functional exercises and can simulate daily movements such as sitting down and standing up, which helps people in the previous year to maintain independence. Squats are also complex exercises, which can train multiple muscle groups at the same time, strengthen the lower body and core, and increase the concentration of the joints, especially the joints that are easy to tighten after sitting for a long time.
Potter said that these 10 squats took less than a minute, which was shorter than when she brushed her teeth; but after a month of continuous practice, she found that the activity of the pelvis increased. The originally tight pelvis made her feel pain and difficulty sleeping when lying in bed, and she felt more relaxed after a week of squat training, making it easier for her to fall asleep.
Secondly, Potter's knee pain also decreased. Because of long-term knee injury, her left knee often felt uncomfortable when squatting, so every squat that she started made her feel painful and stiff; but a few weeks later, she found that her body was suitable for this movement pattern, and the pain in the squat was greatly reduced.
Potter said that regular practice makes movement easier and not new, but she was very uncomfortable after only one month, the squats became more comfortable and fun. Her physical condition improved, and it was easier to go to the gym for heavy squats. The report pointed out that a small study published in the European Journal of Applied Physiology in 2025 showed that 22 sedentary health recipients exercised for 5 minutes a day, and their physical fitness and mental health improved after four weeks. For those who have just started practicing squats, set a number of times that can challenge themselves but not too difficult, even 5 times, and then slowly increase the number of times or add resistance. Persistence is more important than the amount of movement.