31-Day Fall Fitness Challenge for Beginners Day 11-13
Week 2: Building Routine
Day 11-13: Strength & Balance – Introduce light bodyweight exercises such as wall push-ups, chair squats, and calf raises. Combine this with 10 minutes of balance exercises like standing on one leg.
Wall Push-Ups
Wall push-ups offer several benefits, including strengthening upper body muscles, improving joint mobility, and being low impact, making them easy on the joints.
Remember to hydrate and Warm-up before exercising and Cool Down after.
How to Do Wall Push-Ups:
- Find a Wall: Stand about an arm’s length away from a wall.
- Position Your Hands: Place your palms flat against the wall at shoulder height, shoulder-width apart.
- Feet Placement: Keep your feet shoulder-width apart and slightly back from the wall for balance.
- Bend Your Elbows: Slowly bend your elbows, leaning your body toward the wall while keeping your feet in place. Your body should remain straight from head to heels.
- Push Back: Press back to the starting position by straightening your arms. Keep your movements slow and controlled.
- Repetitions: Start with 5–10 repetitions and gradually increase as you feel comfortable. Aim for 1–2 sets.
Modification – If you find wall push-ups too challenging, you can try standing closer to the wall or using a countertop or sturdy table for support.
Important:
- Consult Your Healthcare Provider:Â Before starting any exercise routine, especially if you have joint pain or a chronic condition, consult with a healthcare professional or physical therapist. They can tailor a program to your specific needs.
- Listen to Your Body: It’s crucial to pay attention to how your body feels during and after exercises. If any movement causes pain, adjust the exercise or skip it altogether.
- Start Slowly:Â Begin with a few repetitions and gradually increase as your comfort level improves. Consistency is more important than intensity.
- Focus on Form:Â Ensure you are using proper form to avoid further strain on your joints. Keeping movements slow and controlled is key.
Helpful sites
How to Do Wall Push-Ups from Hinge Health
Best Wall Push Ups for Seniors & Beginners from Physical Therapist Margaret Martin. I’ve found in this video that Margaret is great about showing you form along with the how-to’s and why’s of wall push-ups.
9 Comments
Barbara
Wall push-ups are a great way to start building some strength.
Jodi
Agreed, Barbara!
Nadya
Thanks for sharing these great tips and exercises for easing into a movement routine, Jodi.
And thanks for bragging down the wall push ups – I really like that format!
Jodi
Thank you, Nadya! I think that with small adjustments, we can incorporate movement into our daily lives in a way we can sustain it rather than diving in all at once and risking burnout.
Amanda
Thank you so much for sharing. I need to start an excerise routine.
Paul Taubman
What a great challenge! I love the idea of easing into fitness routines. Wall push-ups are deceptively tough, especially when you push yourself for higher reps—your arms feel it for sure! I use the TRX system at my gym for push-ups, and those are killer as well—your whole body engages, making it a total burn! Keep up the great work, and thanks for breaking down the exercises in such an approachable way. It’s all about progress, not perfection! Keep pushing forward, everyone!
Jodi
The distance between you and the wall also can change the difficulty level for wall push-ups. Easier to do when you are closer to the wall and a bit farther away for more challenge. I don’t think I’m familiar with the TRX system. It’s been a while since I’ve stepped into Planet Fitness. Thanks for your encouraging words!
Cheryl
Great exercise suggestions again today. I have been doing wall push ups since recovery from shoulder surgery.
Jodi
I hadn’t done wall push-ups in a long time. I was introduced to them while having to do physical therapy.