This challenge, if you choose to accept it, is to do Wall Sits every day for 30 days! Start with just 20 seconds and watch how your strength and endurance grow as you add 20 seconds each week.
Share your pics in our Facebook Group with #solesistersits.
Wall Sits help us remain strong and active as we age by isolating and strengthening the quadriceps muscles in our thighs. These are the biggest muscles in our bodies and enable us to perform simple yet essential activities like jumping, kicking, and walking with ease.
Strong quads also stabilize our knees, helping us maintain good posture and balance and regulating our walking gait. They enable us to stand up from the ground or a chair and comfortably walk down hills and stairs.
How To Do Wall Sits
- Start with your back against a wall with your feet shoulder width and about 2 feet from the wall.
- Engage your abdominal muscles and slowly slide your back down the wall until your thighs are parallel to the ground.
- Adjust your feet so your knees are directly above your ankles (rather than over your toes).
- Keep your back flat against the wall.
- Hold the position for 20 seconds.
- Slide slowly back up the wall to a standing position.
Modifications
- Start from a higher position with your thighs at a less than 90-degree angle to the floor. This reduces the strain on your quadriceps.
- Hold onto a chair or rail for additional support.
- Start with shorter durations and gradually increase as you build strength.
- Take short breaks by standing up, shaking your legs out, and then resuming the wall sit.
Ramblers' Monthly Fitness Challenges are simple exercises that enhance strength, balance, and flexibility - all critical as we age. They can be seamlessly integrated into your daily rambles, taking a moment to breathe, stretch, and fortify your strength. We hope you continue to practice them and make them a part of your daily routine.
It's essential to note that individuals with certain health conditions, such as back injuries or knee problems, should consult a healthcare professional before attempting this or any other yoga poses. Modifications can be made to accommodate individual needs and abilities.
READ MORE > Ramblers' Monthly Fitness Challenges
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