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Join our 4-week static wall squat challenge

Are you ready to strengthen your legs and improve your overall health? Our 4-week static wall squat challenge is designed to help you build leg strength, enhance mobility and boost your longevity. All from the comfort of your home or gym.

How to do it: Stand with your back against a wall, feet shoulder-width apart. Slide down until your knees are at a 90-degree angle. Hold this position. See how long you can hold the position.

Week 1: Hold a static wall squat for 30 seconds. 
Week 2: Increase the duration to 45 seconds. 
Week 3: Push yourself to hold for 1 minute. 
Week 4: Aim for a 1 minute 30 second hold. 

Tips for success:

• Warm up before starting to prevent injury.
• Stay consistent and perform the challenge daily.
• Gradually increase the duration if you find a week too easy 

Why leg strength matters:

1. Mobility and balance: Strong legs help you stay mobile and balanced, reducing the risk of falls and injuries. 
2. Functional independence: Perform daily activities with ease, from walking to climbing stairs.
3. Metabolic health: Increase muscle mass, boost metabolism, and manage your weight effectively.
4. Cardiovascular health: Improve circulation and reduce the risk of heart disease.
5. Reduced risk of chronic diseases: Strong legs are associated with a lower risk of chronic diseases such as diabetes, high blood pressure and high cholesterol. This is because leg strength often reflects an active lifestyle.
6. Cognitive function: Studies have shown that greater leg strength is linked to better cognitive function in later life. This means a lower risk of cognitive diseases like dementia and Alzheimer's. 
7. Lower mortality rate: Research indicates that individuals with stronger legs have a lower risk of disability and early death. This is because leg strength is a reliable predictor of physical functionality and overall health. 

You can also download the Tempo Move Well Challenge details in PDF format here. 

For further details and assistance, contact tempo@bestmed.co.za