Isometrics: Improving Your Fitness Without Moving

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Isometrics:  Improving Your Fitness Without Moving

Freeze Frame: Did you know that trying your best not to move has many of the same health benefits as actively moving? Isometric exercises involve contracting your muscles without moving your joints. Think: wall sits, plank holds, glute bridges. In these positions, your muscles are actually contracting, even though it doesn’t look like it. (It certainly feels like it!)

The Benefits: Isometric exercises are linked to numerous health benefits, beyond the obvious ones like increased muscular strength and fitness. Spending time in isometric contractions can actually improve cardiovascular health. For those with joint issues, isometrics provide a way to engage in strengthening exercise with less impact. 

How to Do it: Start with a simple one: wall sits. 

  1. Stand with your back against a wall. Place your feet about 2 feet away from the wall, roughly shoulder-width apart.
  2. Bend your knees and slide your back down the wall until your thighs are parallel to the ground.
  3. Engage your core and keep your back flat against the wall.
  4. Maintain the wall sit for 20–60 seconds. Don’t hold your breath.
  5. Push through your heels and slide back up the wall to a standing position.
  6. Rest for 30–60 seconds, then repeat for 2–3 sets.

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