Also, don't do the exercise at
https://mangadex.org/chapter/24325/14 because you can hurt your back. You probably won't... most people forget to do stretches anyway... but if you can do that, it's safer and more effective and a better use of your time (and takes about four times as long) if you stretch out to your legs one at a time, rotating your foot/calf inward a bit, in neutral and then outward a bit. Lazy Americans should feel a "null" sensation around one or the other hip flexer, indicating you are a lazy American (no you didn't become German while you weren't looking). If boyh of your legs are outstretched and you are, for example, reaching for your right toes (even if you are obese you should be able to do at least that much after a couple of weeks), then take your left foot and bring it in, as if you were sitting indian-style with the left half of your body and stretching with your right. Rotate/push your left hip joint thing until you maximize the numb discomfort to the point of being unbearable. It is a discomfort different than pain. You'll feel as if you are taking a fancy yoga pose. It basically is yoga, except specialized for lazy Americans. Do these static stretches only after you have walked for 30 minutes. After a couple of weeks of being a lazy American and hurting yourself to the point of nearly unbearable nullness (not numbness - you shouldn't be numb!) and nearly unbearable pain, all of the bad woo-woos will exit your body and you will transform into a German, ready to take on the US Army Fitness Handbook. Then you wind up like me with 20 months of medical issues, but that is a separate matter! Ahah this is the best chapter ever I'LL FINALLY BE ABLE TO RU AGAIN in two weeks... probably... oh please I hope these bumps aren't what I think they are.... You might literally spend 5 hours stretching some days, that is okay it feels good and the horrible pain is good for you. Get those rubber bands and do inner-leg exercises with them, get multiple resistance levels yeah they are expensive so buy one instead of a burger they cost the same anyway you lazy American. Yes it will hurt yes the pain is good for you. Pain is just laziness leaving the body. Sweat is just pain leaving the body. Flexibility is good, and Godly. You are communing with the divine while your body wracks with pain. Don't worry; at least it aint a headache. Pushups every day, at first you will shake and every joint in your body will pop don't worry that's actually really bad for you but that's why you have to start slow to build muscle to hold yourself together so you don't accidentally first turn yourself into an auto-paraplegic. Even if you can barely do a single pushup per day, do aim for 10 x 10 pushups throughout the 16 hours of a waking day within a few months, do the same for crunches and squats and isometrics like planks, don't do situps not worth it, eventually do pull-ups but not all at once or you'll strain your shoulder that really hurts.... You'll lose weight really fast so brisket roast beef whole chickens and pork loins are easy to cook in slow-cookers, you'll want a lot of meat at every meal, way way waaaay more than you usually eat. Drop the starch and eat fat, no it won't add to your BMI but that donught fucking will you lazy American.