Coleen calls shower squats a ‘non-negotiable’ (Picture: Shutterstock/Metro)
Slotting gym sessions in between work, rest and trying to keep up some semblance of a social life is a conundrum many of us face.
For mums, this struggle is even more pronounced, with 30% having less than an hour a day to themselves, and 61% saying they’d feel guilty about prioritising time for exercise.
But according to experts, you don’t need to conjure up more hours in the day — just make better use of the ones you already have by working fitness into your everyday routine.
This seems to be the approach of Coleen Rooney, who swears by a simple habit to stay active on even the most hectic of days.
‘I do squats in the shower every morning,’ she told Stylist in a recent interview.
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‘Even if I’m rushing about, I will find a time throughout the day where I’ve got to do them. Otherwise it plays on my mind that I haven’t done my squats. They are my non-negotiables.’
Many mums struggle to prioritise their own exercise (Picture: Getty Images)
Phil Carpenter, personal trainer at PureGym Portsmouth, says this a perfect example of ‘habit stacking’; adding positive changes on to things you already do.
‘Layering this small habit onto an existing regime is an effective way to keep it up on an ongoing basis,’ he tells Metro.
As well as busy parents, Phil claims shower squats are especially good for women in mid-life, adding: ‘During perimenopause and menopause, protecting muscle mass and bone density becomes incredibly important, so daily lower-body movement is imperative.’
The benefits and drawbacks of ‘shower squats’
Alongside fitting exercise into your schedule, there’s a host of other reasons to try Coleen’s mid-wash workout.
For one, Phil says that the warm water from a shower can ‘help your muscles feel looser and improve joint mobility, making the movement more comfortable first in the morning.’
Would you incorporate shower squats into your daily routine?
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Beyond that, he calls squatting ‘one of the best exercises you can do’, crediting it for reinforcing functional mobility in a way that ‘pays off across many other physical tasks, including chasing four kids around.’
Deborah Luciano, a NASM-certified personal trainer with Yoga-Go, agrees, telling Metro: ‘Squats mirror movements that we perform naturally day to day, such as standing and sitting, climbing stairs, and picking things up.
‘They strengthen the glutes, quadriceps, hamstrings, and help to keep your core strong and stable, all of which are essential for maintaining mobility and independence later in life.’
That doesn’t mean shower squating isn’t without its downsides though; chief among them, the risk you could slip and fall.
While it’s safest to exercise on a dry, stable surface, Phil recommends investing in a non-slip mat if you are planning to do so in the shower.
Be careful not to slip (Picture: Getty Images)
‘Watch out for light-headedness too,’ he continues. ‘Hot showers dilate blood vessels, so standing up quickly from a squat in this environment can occasionally cause a dip in blood pressure and a moment of dizziness. Stand slowly, and if you feel woozy, cool the water down.’
And if you have balance issues, problems with dizziness or a history of falls, acute knee, hip or lower back pain, or are pregnant, shower squats are best avoid altogether.
How to master the shower squat
Where gyms typically have mirrors to watch your form, most showers don’t, which means it’s vital to get your technique down before reproducing it in the shower.
To keep your shower squats safe and consistent, Deborah explains:
- With your feet shoulder width apart, gently lower your body as though you’re about to sit into a chair.
- When you can’t drop any further, push your body back up through your heels into a standing position.
- Take extra care in the shower as the floor may be slippery and uneven. Holding onto something like a shower door or a handle is recommended, as it can provide you with more stability.
‘The biggest takeaway from Coleen’s routine isn’t that everyone should start squatting in the shower, it’s that finding creative ways to weave strength training into everyday life makes it much more likely you’ll stick with it,’ Phil concludes.
‘Whether it’s squats in the shower or while the kettle boils, a few lunges while brushing your teeth, or calf raises while doing the washing up, small habits done consistently can make a real difference.’
Do you have a story you’d like to share? Get in touch by emailing MetroLifestyleTeam@metro.co.uk
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