Solid support

The benefits of letting a wall share the load in an exercise routine

‘Lean on me, when you’re not strong, and I’ll be your friend, I’ll help you carry on’

BILL WITHERS

Wall exercises have increased in popularity in recent years, as a relatively simple way to add variation to a home-training regime. It’s easy to see why, as they don’t require any equipment and can be practised whenever’s convenient – as long as you have the free wall space, of course. If not, closed doors or fences in your garden are good alternatives.

Using a wall for exercise isn’t new. One example can be traced back to at least the 7th century, when it’s thought that the restorative viparita karani, or legs-up-the-wall pose, was first practised. Benefits of this position, according to Yoga Journal, include the activation of the relaxation response (parasympathetic nervous system) and the deactivation of the stress response (sympathetic nervous system). This can help lower or regulate blood pressure, calm the mind (which may help reduce anxiety symptoms), alleviate tension headaches, aid relaxation before bed and improve sleep. Legs-up-the-wall pose is as simple as lying on your back and shuffling your bottom close to the wall. Then raise your legs against the wall (if it’s uncomfortable to have them straight, keep them bent or move your bottom away from the wall slightly) and rest in this position. Simple!*

Strength-building

Wall exercises can also be applied to Pilates and bodyweight exercises, which use the body as resistance to build strength. Adding a wall into the equation can make them less monotonous and offers more variety, as well as the opportunity to increase muscle mass, which becomes increasingly important with age. From about the age of 30, the amount of human growth hormone (HGH) that the body naturally produces reduces by 15 per cent each decade. As stated in a 2019 article, by Jose M Garcia et al, published on the website of the National Library of Medicine: ‘These changes include reductions in lean body mass and muscle strength, and an increase in body fat…’