Monday, Wednesday, Friday:
- Warm-up (5-10 minutes of light cardio like walking or marching in place)
- Strength Training (20-30 minutes)
- Seated or standing dumbbell exercises targeting major muscle groups
- Examples: bicep curls, overhead presses, rows, squats (if able), calf raises
- Stretching/Flexibility (10-15 minutes)
- Gentle stretches for major muscle groups
Tuesday, Thursday:
- Low-Impact Cardio (20-30 minutes)
- Walking (outdoor or treadmill)
- Stationary cycling
- Swimming (if accessible)
- Balance Exercises (10-15 minutes)
- Standing on one leg, heel-to-toe walking, Tai Chi movements
- Stretching/Flexibility (10 minutes)
Saturday:
- Mind-Body Exercise (30-45 minutes)
- Yoga, Pilates, or other low-impact routines
- Stretching/Flexibility (10-15 minutes)
Sunday: Rest day
Notes:
- Start with lighter weights/intensity and gradually increase over time
- Stay hydrated and listen to your body
- Consider working with a qualified trainer, at least initially
- Consult your doctor, especially if you have any medical conditions
The key is a balanced routine focusing on strength, cardio, flexibility, and balance. Modify as needed based on your fitness level and abilities. Be consistent and patient – you'll rebuild strength and stamina gradually.