‘Age no bar’: As Bhagyashree shows us the benefits of wall sits, find out why they are essential for women above 40 | Fitness News

The Wall Sit: A Powerful Exercise for Women Over 40

As we age, maintaining muscle mass, joint health, and overall stability becomes increasingly important. A simple exercise that can greatly benefit women over 40 is the wall sit. Bollywood star Bhagyashree recently highlighted its importance, emphasizing its accessibility nonetheless of age or location.

“All you have to do it sit! A great workout for your quads, core, and over all 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 wiht 30 secs and try for a 2 minute routine,” she shared on her Instagram.

Benefits of Wall squats for women Over 40

Gajawelli Chandrashekar, a fitness expert at Cult, explains why this exercise is a gamechanger for women in this age group.

“many women experience a natural decline in muscle mass and bone density as they age. Regular strength training is key to counteracting this, and wall squats offer a low-impact yet highly effective way to build lower body strength while protecting the joints,” he says.

Here’s a closer look at the key benefits:

• Leg Strength Without Joint Strain: Wall squats target the quads, hamstrings, and glutes – essential muscles for everyday activities like walking, climbing stairs, and standing up. Unlike traditional squats, the wall provides support, reducing stress on the knees.
• improved Knee Stability & Pain Reduction: For women experiencing knee discomfort, wall squats strengthen the muscles around the knee joint, improving stability and reducing pain. They are a great option for those who struggle with deep squats or lunges.
• Core Activation & posture Support: Holding a squat position engages the core muscles, improving balance and posture. This can prevent falls, a common concern as we age, and also alleviate lower back pain.
• Bone Health & Osteoporosis Prevention: Weight-bearing exercises like wall squats stimulate bone density, helping to prevent osteoporosis.
• Endurance & Stamina Boost: As an isometric exercise, wall squats improve muscular endurance. Holding the position for longer durations builds stamina.

How to Perform a Wall Sit Correctly

1. Stand with your back against a wall, feet shoulder-width apart.
2. Slide down until your knees are at a 90-degree angle (or as low as pleasant).
3. Keep your back flat against the wall and hold for 30-60 seconds.
4. Push through your heels to stand back up. Repeat 3-4 times.

Incorporating wall sits into your fitness routine can be a simple yet effective way to build strength, improve balance, and maintain overall well-being as you age. Consult with your doctor or a qualified fitness professional before starting any new exercise program.

Can you provide examples of variations of wall sits for making them more challenging and engaging?

Archyde exclusive: The Wall Sit – A Game Changer for Women Over 40

We caught up with Dr. Meera Kapur, a renowned fitness physiologist, and Cloé St.Pierre,a certified personal trainer specializing in senior fitness,to discuss the benefits and proper execution of the wall sit,an exercise that’s been gaining traction among women over 40,thanks to endorsements from celebrities like Bhagyashree.

Why Wall Sits Are A Game Changer For Women Over 40

Archyde: Dr.Kapur, can you explain why wall sits are so beneficial for women over 40?

Dr. Meera Kapur: Absolutely. As women age, they often experience a decrease in muscle mass and bone density, which can lead to a higher risk of injuries and conditions like osteoporosis.Wall sits offer a low-impact, high-return exercise that can help mitigate these issues. They target the major muscle groups in the lower body, improve stability, and stimulate bone density.

Benefits Of Wall Sits For Women Over 40

• Dr. Meera Kapur: Wall sits strengthen the quads, hamstrings, and glutes, reducing strain on the knees compared to customary squats.

• Dr. Meera Kapur: For women with knee discomfort, wall sits help stabilize the knee joint, reducing pain over time.

• Cloé St. Pierre: Holding the squat position engages the core, improving balance, posture, and preventing falls.

• Dr. Meera Kapur: as a weight-bearing exercise, wall sits stimulate bone density, helping to prevent osteoporosis.

• Cloé St.Pierre: Wall sits are an isometric exercise, improving muscular endurance and stamina.

how To Perform A Wall Sit Correctly

1. Cloé St. Pierre: stand with your back against a wall, feet shoulder-width apart.

2. Cloé St. Pierre: Slide down until your knees are at a 90-degree angle,or as low as comfortable.

3. cloé St. Pierre: Keep your back flat against the wall and hold for 30-60 seconds, or longer as you build strength.

4. Cloé St. Pierre: Push through your heels to stand back up. Aim for 3-4 sets.

archyde: What woudl you say to women who find wall sits challenging due to lack of adaptability or knee discomfort?

Cloé St. Pierre: It’s entirely normal to feel uncomfortable at first. Start with shorter durations and gradually build up. If flexibility is an issue,include gentle stretching in your routine. For knee discomfort, consider keeping the knees higher than 90 degrees until strength improves.

Archyde: lastly, can you share any tips to make wall sits more engaging?

Cloé St. Pierre: Wall sits are a great exercise for multitasking! Try incorporating them into phone calls, TV watching, or even watching your kids play. You can also try variations like lifting one leg at a time for added challenge.