Aerobic Exercises

• Walking: 8,000–10,000 steps daily or short indoor walks.

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• Swimming or water aerobics: Low-impact and joint-friendly.
• Cycling or stationary biking: Improves leg strength and heart health.
• Dancing: Fun and social, enhancing coordination and mood.
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Strength Training

• Wall push-ups: Strengthen chest and arms.
• Chair squats: Improve leg strength and stability.
• Leg raises or lunges: Enhance lower body strength.
• Resistance band exercises: Target arms, shoulders, and back.

Balance and Flexibility

• One-leg stance: Stand behind a chair, lift one foot, and hold balance.
• Heel-to-toe walk: Walk in a straight line, placing heel to toe.
• Marching in place: Lift knees alternately while holding a support.
• Gentle stretching: Hold stretches for 20–30 seconds to improve flexibility.

Core and Mobility

• Seated abdominal contractions: Tighten core muscles while sitting.
• Torso twists: Improve spinal mobility.
• Arm circles and shoulder rolls: Maintain upper body mobility.

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Tips for Safe Exercise

• Start slowly and gradually increase intensity and duration.

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• Use chairs, walls, or rails for support during balance exercises.
• Stretch before and after workouts to prevent injury.
• Listen to your body and stop if you feel pain, dizziness, or shortness of breath.
• Consult a doctor before starting a new exercise program, especially if you have chronic conditions.

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Home-Based and Video Resources