{"id":1221,"date":"2018-12-24T09:00:28","date_gmt":"2018-12-24T14:00:28","guid":{"rendered":"http:\/\/madstone.net\/?p=1221"},"modified":"2018-12-24T10:03:38","modified_gmt":"2018-12-24T15:03:38","slug":"how-can-i-begin-exercising-at-home","status":"publish","type":"post","link":"https:\/\/madstone.net\/?p=1221","title":{"rendered":"How can I begin exercising at home?"},"content":{"rendered":"\n<p>I responded to this question: &#8220;<em>If I can&#8217;t even do a single push-up, how can I begin exercising at home?<\/em>&#8221; <\/p>\n\n\n\n<p>I&#8217;m going to assume that you are in relatively good health and don&#8217;t have any physical limitations like injuries. <strong>Please check with a doctor before you start any exercise plan<\/strong> if you have any doubts about your health.<\/p>\n\n\n\n<p>If even <a href=\"https:\/\/duckduckgo.com\/?q=kneeling+push-ups&amp;t=lm&amp;atb=v90-6&amp;ia=videos\">kneeling push-ups<\/a> are too hard, start with push-ups off of a wall. Just face a wall, at arm length or slightly further. Put your hands on the wall, at about shoulder height. Lean toward the wall, slowly bending your arms, until your face is an inch or so from the wall, then push away until your arms are only slightly bent. Repeat. Do two or three sets a day. Once these seem too easy, you can try doing incline push-ups on a raised surface such as a stairway or sturdy bench.<\/p>\n\n\n\n<p> You can also start out by building up your overall strength. Learn to do things like:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>planks,<\/li><li>side planks,<\/li><li>body-weight lunges,<\/li><li>squats (you don&#8217;t have to do a full squat to start getting benefits), and<\/li><li>calf lifts (facing the stairway, stand with your toes on the edge of the first step, and slowly raise and lower yourself)<\/li><\/ul>\n\n\n\n<p>Once you feel a little stronger, you can add rowing-type exercises to strengthen your back. Find a pole or small tree or sturdy doorknob and wrap an old towel around it.  Grasp the towel and lean back, straightening your arms, then pull yourself slowly forward. Do everything slowly to avoid injury. <\/p>\n\n\n\n<p>Eventually you&#8217;ll be able to start doing push-ups and can think about adding chin-ups and on and on&#8230; hundreds of body-weight exercises to keep you fit and help you become stronger.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I responded to this question: &#8220;If I can&#8217;t even do a single push-up, how can I begin exercising at home?&#8221; I&#8217;m going to assume that you are in relatively good health and don&#8217;t have any physical limitations like injuries. Please check with a doctor before you start any exercise plan if you have any doubts &hellip; <a href=\"https:\/\/madstone.net\/?p=1221\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;How can I begin exercising at home?&#8221;<\/span><\/a><\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[51],"tags":[132],"class_list":["post-1221","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-calesthenics"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/pgY3e-jH","jetpack-related-posts":[{"id":501,"url":"https:\/\/madstone.net\/?p=501","url_meta":{"origin":1221,"position":0},"title":"Settling on my next 9 weeks plan","author":"Jorah","date":"January 22, 2012","format":false,"excerpt":"I finally decided to just follow a slightly-modified 1st Class program from the book. I set out the first six weeks in a document so that I wouldn't have to cart the book around with me so much. I spilled coffee on it last week, which didn't help its appearance\u2026","rel":"","context":"In &quot;Post&quot;","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":524,"url":"https:\/\/madstone.net\/?p=524","url_meta":{"origin":1221,"position":1},"title":"Day 15\/70","author":"Jorah","date":"January 29, 2012","format":false,"excerpt":"I\u00a0earned 684 points on fitocracy.com for: Plank: 302 sec\u00a0(+100 pts) 45 sec\u00a0(+15 pts) 31 sec\u00a0(+10 pts) #1 Maintenance plank, and also my PR for no fidgeting. #2 Wall plank; feet on wall, arms straight. #3 - holding Push-Up pose half-way-down. Decline Push-Up: 12 reps\u00a0(+18 pts) 12 reps\u00a0(+18 pts) 8 reps\u00a0(+12\u2026","rel":"","context":"In &quot;Post&quot;","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":549,"url":"https:\/\/madstone.net\/?p=549","url_meta":{"origin":1221,"position":2},"title":"My warmup as of today&#8230;","author":"Jorah","date":"May 6, 2012","format":false,"excerpt":"Several folks on Fitocracy have asked me for additional details about my warmup. I don't claim to know anything objective about proper warmups... I have done some reading, made some\u00a0choices, and this is what's working for me right now. Like everything else in my exercise world, the warmup is a\u2026","rel":"","context":"In &quot;Post&quot;","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":1209,"url":"https:\/\/madstone.net\/?p=1209","url_meta":{"origin":1221,"position":3},"title":"What are 5 exercises I can do using the stairs in my house?","author":"Jorah","date":"December 16, 2018","format":false,"excerpt":"Stretches.Example: Keep one foot flat on floor leg straight, put other foot on second or third step and slowly lean forward.Example: Keep one foot flat on the floor. Put the other foot on the second or third step, and slowly bend your knee. This will give the heel of the\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/madstone.net\/?cat=51"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":418,"url":"https:\/\/madstone.net\/?p=418","url_meta":{"origin":1221,"position":4},"title":"One Hundred Push-Ups Reboot","author":"Jorah","date":"January 1, 2012","format":false,"excerpt":"Back on June 12, 2011, I took the 100pushups initial test. I ended up getting 10 push-ups in that test, and I believe that I did start the training, but ended up being distracted by other exercises, and eventually found fitocracy.com and then You Are Your Own Gym by Mark\u2026","rel":"","context":"In &quot;Post&quot;","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":472,"url":"https:\/\/madstone.net\/?p=472","url_meta":{"origin":1221,"position":5},"title":"Day 56\/70","author":"Jorah","date":"January 1, 2012","format":false,"excerpt":"Jorah\u00a0earned 591 points for: Push-Up: 22 reps (+33 pts) First set was to do my initial test for the #100pushups program. Plank: 363 sec (+100 pts) plank-a-day - BOOYAHHH! Cycling: 0:11:00 || 3 mi (+90 pts) 1:13:00 || 9.6 mi (+125 pts) Very strange. I found a Canon Vixia video\u2026","rel":"","context":"In &quot;Post&quot;","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/1221","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1221"}],"version-history":[{"count":7,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/1221\/revisions"}],"predecessor-version":[{"id":1238,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/1221\/revisions\/1238"}],"wp:attachment":[{"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1221"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1221"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1221"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}