This program is designed for individuals who are new to exercise or are returning after a long break. It focuses on gentle, low-impact movements to improve strength, flexibility, and balance. Please consult with a doctor before starting any new exercise program. Listen to your body and rest when needed.

General Guidelines

• Warm-up: Before each workout, perform 5-10 minutes of light aerobic activity (e.g., walking in place, arm circles, gentle leg swings) to prepare your muscles and joints.
• Cool-down: After each workout, perform 5-10 minutes of gentle stretching, holding each stretch for 20-30 seconds.
• Hydration: Drink plenty of water before, during, and after your workout.
• Breathing: Breathe naturally throughout the exercises. Exhale during the effort (when pushing or lifting) and inhale as you return to the starting position.

Week 1

Monday: Full Body Strength & Balance

• Seated March: 3 sets of 15-20 repetitions per leg.
• Wall Push-ups: 3 sets of 10-12 repetitions.
• Chair Squats: 3 sets of 8-10 repetitions.
• Single-leg Stand (holding onto a chair): 3 sets of 20-30 seconds per leg.
• Arm Circles: 3 sets of 10 repetitions forward and 10 backward.

Tuesday: Flexibility & Mobility

• Neck Stretches: Gently tilt your head to the side, forward, and back. Hold each for 20 seconds.
• Shoulder Rolls: 15 repetitions forward, 15 backward.
• Cat-Cow Stretch: 10 repetitions.
• Standing Hamstring Stretch: Hold each leg for 20-30 seconds.
• Ankle Rotations: 15 rotations in each direction per ankle.

Wednesday: Rest

Thursday: Full Body Strength & Balance

• Seated March: 3 sets of 15-20 repetitions per leg.
• Wall Push-ups: 3 sets of 10-12 repetitions.
• Chair Squats: 3 sets of 8-10 repetitions.
• Single-leg Stand (holding onto a chair): 3 sets of 20-30 seconds per leg.
• Arm Circles: 3 sets of 10 repetitions forward and 10 backward.

Friday: Flexibility & Mobility

• Neck Stretches: Gently tilt your head to the side, forward, and back. Hold each for 20 seconds.
• Shoulder Rolls: 15 repetitions forward, 15 backward.
• Cat-Cow Stretch: 10 repetitions.
• Standing Hamstring Stretch: Hold each leg for 20-30 seconds.
• Ankle Rotations: 15 rotations in each direction per ankle.

Saturday & Sunday: Active Rest

• Go for a light walk, do some gentle gardening, or practice some of the flexibility exercises.

Week 2

Monday: Full Body Strength & Balance

• Seated March: 3 sets of 20-25 repetitions per leg.
• Wall Push-ups: 3 sets of 12-15 repetitions.
• Chair Squats: 3 sets of 10-12 repetitions.
• Single-leg Stand (holding onto a chair): 3 sets of 30-45 seconds per leg.
• Arm Circles: 3 sets of 15 repetitions forward and 15 backward.

Tuesday: Flexibility & Mobility

• Neck Stretches: Gently tilt your head to the side, forward, and back. Hold each for 20-30 seconds.
• Shoulder Rolls: 20 repetitions forward, 20 backward.
• Cat-Cow Stretch: 12 repetitions.
• Standing Hamstring Stretch: Hold each leg for 30-40 seconds.
• Ankle Rotations: 20 rotations in each direction per ankle.

Wednesday: Rest

Thursday: Full Body Strength & Balance

• Seated March: 3 sets of 20-25 repetitions per leg.
• Wall Push-ups: 3 sets of 12-15 repetitions.
• Chair Squats: 3 sets of 10-12 repetitions.
• Single-leg Stand (holding onto a chair): 3 sets of 30-45 seconds per leg.
• Arm Circles: 3 sets of 15 repetitions forward and 15 backward.

Friday: Flexibility & Mobility

• Neck Stretches: Gently tilt your head to the side, forward, and back. Hold each for 20-30 seconds.
• Shoulder Rolls: 20 repetitions forward, 20 backward.
• Cat-Cow Stretch: 12 repetitions.
• Standing Hamstring Stretch: Hold each leg for 30-40 seconds.
• Ankle Rotations: 20 rotations in each direction per ankle.

Saturday & Sunday: Active Rest

• Go for a light walk, do some gentle gardening, or practice some of the flexibility exercises.

Week 3

Monday: Full Body Strength & Balance

• Seated March: 3 sets of 25-30 repetitions per leg.
• Wall Push-ups: 3 sets of 15-20 repetitions.
• Chair Squats: 3 sets of 12-15 repetitions.
• Single-leg Stand (holding onto a chair): 3 sets of 45-60 seconds per leg.
• Arm Circles: 3 sets of 20 repetitions forward and 20 backward.

Tuesday: Flexibility & Mobility

• Neck Stretches: Gently tilt your head to the side, forward, and back. Hold each for 30 seconds.
• Shoulder Rolls: 25 repetitions forward, 25 backward.
• Cat-Cow Stretch: 15 repetitions.
• Standing Hamstring Stretch: Hold each leg for 40-50 seconds.
• Ankle Rotations: 25 rotations in each direction per ankle.

Wednesday: Rest

Thursday: Full Body Strength & Balance

• Seated March: 3 sets of 25-30 repetitions per leg.
• Wall Push-ups: 3 sets of 15-20 repetitions.
• Chair Squats: 3 sets of 12-15 repetitions.
• Single-leg Stand (holding onto a chair): 3 sets of 45-60 seconds per leg.
• Arm Circles: 3 sets of 20 repetitions forward and 20 backward.

Friday: Flexibility & Mobility

• Neck Stretches: Gently tilt your head to the side, forward, and back. Hold each for 30 seconds.
• Shoulder Rolls: 25 repetitions forward, 25 backward.
• Cat-Cow Stretch: 15 repetitions.
• Standing Hamstring Stretch: Hold each leg for 40-50 seconds.
• Ankle Rotations: 25 rotations in each direction per ankle.

Saturday & Sunday: Active Rest

• Enjoy a longer walk or try a new, gentle physical activity like swimming or tai chi