{"id":230,"date":"2024-12-30T20:11:00","date_gmt":"2024-12-30T19:11:00","guid":{"rendered":"https:\/\/fitobi.app\/?p=230"},"modified":"2026-03-22T22:16:15","modified_gmt":"2026-03-22T21:16:15","slug":"co-na-poczatek","status":"publish","type":"post","link":"https:\/\/fitobi.app\/index.php\/2024\/12\/30\/co-na-poczatek\/","title":{"rendered":"Co na pocz\u0105tek?"},"content":{"rendered":"\n<p>Wybieraj \u0107wiczenia o niskiej intensywno\u015bci. Najlepiej sprawdz\u0105 si\u0119 formy ruchu, kt\u00f3re s\u0105 \u0142agodne dla staw\u00f3w, takie jak spacery, nordic walking, p\u0142ywanie czy jazda na rowerze.<\/p>\n\n\n\n<p>Unikaj aktywno\u015bci wymagaj\u0105cych podskok\u00f3w lub gwa\u0142townych ruch\u00f3w, aby zminimalizowa\u0107 ryzyko przeci\u0105\u017ce\u0144.<\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-1 is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"575\" data-id=\"231\" src=\"https:\/\/fitobi.app\/wp-content\/uploads\/2026\/03\/jak-zaczac1-1024x575.png\" alt=\"\" class=\"wp-image-231\" srcset=\"https:\/\/fitobi.app\/wp-content\/uploads\/2026\/03\/jak-zaczac1-1024x575.png 1024w, https:\/\/fitobi.app\/wp-content\/uploads\/2026\/03\/jak-zaczac1-300x169.png 300w, https:\/\/fitobi.app\/wp-content\/uploads\/2026\/03\/jak-zaczac1-768x431.png 768w, https:\/\/fitobi.app\/wp-content\/uploads\/2026\/03\/jak-zaczac1.png 1440w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"575\" data-id=\"232\" src=\"https:\/\/fitobi.app\/wp-content\/uploads\/2026\/03\/jak-zaczac2-1024x575.png\" alt=\"\" class=\"wp-image-232\" srcset=\"https:\/\/fitobi.app\/wp-content\/uploads\/2026\/03\/jak-zaczac2-1024x575.png 1024w, https:\/\/fitobi.app\/wp-content\/uploads\/2026\/03\/jak-zaczac2-300x169.png 300w, https:\/\/fitobi.app\/wp-content\/uploads\/2026\/03\/jak-zaczac2-768x431.png 768w, https:\/\/fitobi.app\/wp-content\/uploads\/2026\/03\/jak-zaczac2.png 1440w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Wybieraj \u0107wiczenia o niskiej intensywno\u015bci. Najlepiej sprawdz\u0105 si\u0119 formy ruchu, kt\u00f3re s\u0105 \u0142agodne dla staw\u00f3w, takie jak spacery, nordic walking, p\u0142ywanie czy jazda na rowerze. Unikaj aktywno\u015bci wymagaj\u0105cych podskok\u00f3w lub gwa\u0142townych ruch\u00f3w, aby zminimalizowa\u0107 ryzyko przeci\u0105\u017ce\u0144.<\/p>\n","protected":false},"author":1,"featured_media":231,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-230","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wiedza-ogolna"],"_links":{"self":[{"href":"https:\/\/fitobi.app\/index.php\/wp-json\/wp\/v2\/posts\/230","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitobi.app\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitobi.app\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitobi.app\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fitobi.app\/index.php\/wp-json\/wp\/v2\/comments?post=230"}],"version-history":[{"count":2,"href":"https:\/\/fitobi.app\/index.php\/wp-json\/wp\/v2\/posts\/230\/revisions"}],"predecessor-version":[{"id":234,"href":"https:\/\/fitobi.app\/index.php\/wp-json\/wp\/v2\/posts\/230\/revisions\/234"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitobi.app\/index.php\/wp-json\/wp\/v2\/media\/231"}],"wp:attachment":[{"href":"https:\/\/fitobi.app\/index.php\/wp-json\/wp\/v2\/media?parent=230"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitobi.app\/index.php\/wp-json\/wp\/v2\/categories?post=230"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitobi.app\/index.php\/wp-json\/wp\/v2\/tags?post=230"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}