Wall squats better at lowering blood pressure

There are numerous ways how to mess up your body with squats, spine and knees are major source of focus if you do squats improperly. The problem is, injury may not reveal itself immediately with some snap and pain, but rather in few hours/next day, or even worse it can take many months of continuous joint degradation without a hint. A prime example would be ie weighted squats with knees not stretching out but inward, or putting too much weight in front of your feet and toes (when most weight should be handled by heel, many bulked up folks in gyms literally put some plank on floor and stand on edge of it on heels while squatting).

In fact, in regular weightlifting, squats are by some considered too injury-prone to advise to beginners, at least not without some good supervision. Deadlifts, another massively compound exercise (meaning it activates many many muscles/tissues in the body, many of them as stabilizers) is considered safer. You can lift literally a grocery bag or random stone if you want, doesn't matter as long as you keep the good form.

I personally am huge fan of squats, but I am not a beginner anymore. I don't put massive weight, rather light and many repetitions, that's much better training for real life usage like sports. I don't have mental issues that I work around by getting uselessly massive, cca lean reasonably muscular strong body with lot of endurance is much better for anything in real life. Lunges are great too and IIRC safer, I use them without weights for warmups, the longer the steps the better.

Another example is using a standing desk (and actually doing the standing bit).

All the important bits, I learned somewhere else, mostly in martial arts.

How to savely fall. How to control your breathing to relax or engage. How to stand or sit for a longer time, but not getting uncomfortable. Being conscious of your body and listen to it.

My idea of heaven is wake up, a blast in the car to the gym (which I used to have all to my self so could bang the tunes on nice and loud) , exercise to exhaustion one or two sets on each machine, then back home for a cooked breakfast.

So today, that would be living somewhere near the nordschleife, wake up, a lap around the nordschleife, then hit the gym then have breakfast. You'll be buzzing all day!

Problem is, as we age we need to get the body back to what it was like in our teens and twenties chemistry wise to enjoy that sort of adrenalin fuelled routine. I say the nordschleife because its a very long track 7-8mins to complete, most of the race tracks which we can drive our cars around (assuming they would be open first thing in the morning) are they are too short 2-3mins and don't have the same adrenalin inducing effect imo. Get that adrenalin pumping then hit the gym for a massive short but intense work out. Give it 6months and you will end up craving to run where you can then run for miles on the running machine with ease.

And here is is why I say you need to get the nutrition right, the number of military personnel with fubar knees is an embarrassment and disgrace to the so called medical experts. Alcohol will accelerate the decline in your knees and hips.

I havent tried injecting myself with an epi pen as a substitute for driving around a race track yet, but that might work as well!

And potassium is great for lowering blood pressure and slowing up a racing heart. If you present in A&E with a racing heart, they will inject a potassium solution into the vein on you left shoulder/chest which goes directly to the heart and that will slow up your heart rate and lower you blood pressure, but dont do this at home, just find a drink with potassium in, or some off the shelf medical lozenge with lots of potassium in.

And in general, folks dismiss some of the easier ways to do this. Walkable and bike-friendly cities. Fare-free mass transport (gotta walk to bus stops). Electric bicycles that require foot pedaling (folks are more likely to use them when they have the electric assist vs a regular bicycle). Taking care of walking/biking infrastructure (sidewalks to little if you don't treat them as well as the roads). Heck, we could make gyms affordable too. Reasonable work hours - for everyone - that allow for time to move would be a bonus as well.

We aren't even teaching folks how to do this stuff in ways that even poor folks in studio apartments or rented rooms can do. I spent more time learning parts of the body, the dangers of sex, and rules for sports than I did anything that would lead to lifelong health and strength and I doubt that has been fixed now.

These aren't cure-alls, but pushes folks in the right direction. It at least should work better than the shaming we do now.

Probably every sport where you move your arms for an extended period could be beneficial.