Many people go through life with a mindset that getting fit is as simple as going to the gym. Joyce Meyer writes: “sitting in the garage doesn’t make you a car” likewise, sitting in a gym won’t make you fitter unless: you are sitting against the wall!

If you can’t relate to how difficult it is to sit against the wall for exercise – then I suggest you give it a go… lean against a wall with your knees at a 90-degree angle, and feet planted on the floor. The first 10 or 20 seconds will feel pretty easy; but the longer the position is held, the tougher it becomes!

What Is A Wall Sit Exercise

A wall sit is an isometric exercise, meaning it works in a static (not moving) position. Isometric exercises build strength through endurance. The longer the hold, the greater the muscles have to work to keep the body in place.

Wall sits work the muscles of the lower body and they are;  glutes (buttocks), hamstrings (back legs), and quads (thighs). The main purpose of this exercise is to increase muscular endurance essential for everyday health and fitness.

The beauty of the practice is; you will see your fitness improve daily as your muscles get stronger to hold you in the wall sit position for longer. The only real disadvantage of this exercise is…boredom!

Record Breaking

The Guinness world records have Dr Thienna Ho (Vietnam) holding the title of the longest static wall sit at 11 hr 51 min 14 sec completed on 20 December 2008….It must have been painful and boring to set this record.

Exercises that have a significant impact are those that can be repeated until muscles fatigue and fail to perform. Nature has built the human body to adapt and survive. When muscles are used to failure, the body will initiate repair and rebuild to ensure muscle can perform better next time!

9 Minutes For Fitness?

Our 9-minute program is designed for everyday functional fitness. It recognises that time is scarce, and physical fitness is precious. The exercises we program are meant to be “easy” and challenging to sustain for the minute, thereby forcing the body to build its physical condition.

9 minutes of exercise won’t get you ultra-fitness but done right and daily, it will help your body stay strong and healthy. If you would like to try our program and  haven’t already joined the 2020 breakthrough challenge, I have the link below for you.


Live well with fitness!


Written by Anna: Nutritionist and Exercise Coach