Make this highly-beneficial exercise a part of your daily fitness routine, ‘all you have to do is sit'
'All you have to do is sit! A great workout for your quads, core, and overall lower body strength… the wall sit. This is something everyone should try, age no bar, time and place no bar. Keep your back pressed firmly to the wall and legs at a 90° angle. Start with 30 secs and try for a 2-minute routine,' she had previously shared insights in the caption of her Instagram post.
Chandrashekar Gajawelli, Fitness Expert, Cult had told indianexpress.com that for aging people, maintaining muscle mass, joint health, and overall stability becomes crucial for longevity and quality of life. He cited a 2022 study that found regular squat training improves muscle mass, functional strength, and metabolic health in adults over 50. And in this endeavour, one of the simplest yet most effective exercises recommended is the wall sit or squat.
A wall sit is when you place your back against the wall and take a sitting position — holding the pose for a while, while a wall squat is when you pulse up and down while holding the sitting position, he explained.
'Many experience a natural decline in muscle mass and bone density as they age. Regular strength training is key to counteracting this, and wall sits and squats offer a low-impact yet highly effective way to build lower body strength while protecting the joints,' he explained.
1. Leg strength without joint strain: Wall squats target the quads, hamstrings, and glutes, essential muscles for daily movements like walking, climbing stairs, and standing up from a chair. Unlike traditional squats, the wall provides support, reducing stress on the knees while still delivering strength-building benefits.
2. Improved knee stability and pain reduction: For individuals experiencing knee discomfort, wall squats strengthen the muscles surrounding the knee joint, enhancing stability and reducing pain. They serve as a great alternative for those who struggle with performing deep squats or lunges.
3. Core activation and posture support: Holding a squat position engages the core muscles, improving balance and posture. This is crucial for preventing falls, a common concern as we age. A strong core also helps alleviate lower back pain.
4. Bone health and osteoporosis prevention: Weight-bearing exercises stimulate bone density, helping to prevent osteoporosis. Wall squats provide the necessary resistance without excessive strain, making them perfect, especially for women focused on long-term bone health.
5. Endurance and stamina boost: Since wall squats are an isometric exercise, they improve muscular endurance. Holding the position for longer durations builds stamina, making everyday activities feel easier and less tiring.
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