Once you’ve retired, you’re looking forward to a more relaxed pace of life, time with friends and family, and new hobbies. Hopefully you will enjoy a long retirement in good health, doing the things you love.

But because loss of muscle mass is common after age 60 or so, staying in shape becomes more important than ever. We tend to think of weight training as something that young, image-obsessed people do, but everyone needs to take care of their muscles to prevent loss of strength. For those in their sixties and beyond, a bit of strength training can mean you gain many more years of health to enjoy your retirement years.

Experts say that you should perform strength training moves two to three times per week, focusing on your major muscle groups, for about twenty to thirty minutes. And the good news is that you don’t have to go to the gym in order to stay in good shape. Since you’re just looking to preserve body strength, not compete in bodybuilding competitions, you can perform all of the necessary exercises without any special equipment, using your own body weight.

All you need to do is perform simple moves at home in your living room. And according to experts, there is one exercise that people over 60 should prioritize above all others: Squats!

When we sit down, stand up, go to the bathroom, or even lie down in bed, we must squat. Keeping these muscles healthy will prevent everyday activities from becoming difficult burdens in the future. Squats can also help to improve balance and protect the joints of your knees and hips.

So, whether you’re looking to improve your golf game or simply want to maintain health and independence in the long term, remember to do your squats. Work this move into your exercise routine twice per week, and you’ll find that everyday activities remain fluid and easy for years to come.