Purpose: Maintains muscle mass, improves metabolism, and strengthens bones, which is vital for preventing osteoporosis and improving mobility.

Exercises: Use light weights or resistance bands. Begin with exercises that target major muscle groups, such as seated leg presses, standing arm curls, and chair squats.

Routine: Start with 1 set of 10-12 repetitions of each exercise, gradually increasing to 2 sets as strength improves.

Safety Tips:

Warm up with gentle stretching or light walking.

Perform movements slowly and with control; avoid jerky or rapid motions.

Breathe out as you lift and in as you release.

Frequency: Aim for most days of the week, ideally 30 minutes per day.

Activities: Choose low-impact exercises such as walking, swimming, or stationary cycling. Group classes designed for seniors, like water aerobics or senior Zumba, can also be enjoyable and motivating.

Routine: Begin with shorter durations (10-15 minutes) and gradually increase as your endurance improves.

Safety Tips:

Use supportive footwear and comfortable clothing.

Stay hydrated, drinking water before, during, and after exercise.

Listen to your body and rest as needed.

Frequency: Daily balance exercises are ideal.

Exercises: Start with simple activities like standing on one foot or walking heel to toe. Use a chair or wall for support if necessary.

Routine: As balance improves, try more challenging exercises like yoga or Tai Chi, which also enhance flexibility and mental focus.

Safety Tips:

Perform exercises next to a sturdy support to grab if you become unsteady.

Wear non-slip shoes to prevent falls.

Incorporate balance exercises into everyday activities, like standing on one foot while washing dishes.

Frequency: Daily stretching is beneficial, especially after workouts.

Exercises: Focus on major muscle groups and areas prone to tightness, such as the hamstrings, shoulders, and lower back.

Routine: Stretch each major muscle group for at least 10 seconds, gradually increasing to 30 seconds as flexibility improves. Aim for a total of 10 minutes of stretching per session.

Safety Tips:

Stretch gently and slowly; do not bounce.

Avoid stretching to the point of pain.

Warm up with light activity before stretching to make muscles more pliable.