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:

1. Find a Wall: Stand about an arm’s length away from a wall.
2. Position Your Hands: Place your palms flat against the wall at shoulder height, shoulder-width apart.
3. Feet Placement: Keep your feet shoulder-width apart and slightly back from the wall for balance.
4. 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.
5. Push Back: Press back to the starting position by straightening your arms. Keep your movements slow and controlled.
6. 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: 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: Begin with a few repetitions and gradually increase as your comfort level improves. Consistency is more important than intensity.
• Focus on Form: 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.