5-day workout plan

5-Day Workout Plan for People Over 55+ Day 1: Full-Body Strength Warm-Up (5-10 minutes): Light cardio (walking or cycling) Bodyweight Squats: 2 sets of 10-15 reps Wall Push-Ups: 2 sets of 8-12 reps Seated Rows with Resistance Band: 2 sets of 10-15 reps Standing Leg Curls: 2 sets of 10-15 reps per leg Cool Down (5-10 minutes): Stretching and deep breathing Day 2: Low-Impact Cardio Warm-Up (5-10 minutes): Gentle stretching Brisk Walking: 20-30 minutes at a steady pace Cycling: 15-20 minutes on a stationary bike Cool Down (5-10 minutes): Slow walking and stretching Day 3: Core and Balance Warm-Up (5-10 minutes): Light cardio (marching in place) Seated Leg Lifts: 2 sets of 10-12 reps per leg Standing Side Leg Raises: 2 sets of 10-12 reps per side Plank (Modified on Knees): Hold for 15-30 seconds, 2-3 sets Heel-to-Toe Walk: 2 sets of 20 steps Cool Down (5-10 minutes): Gentle stretching, focusing on the core and lower back Day 4: Flexibility and Mobility Warm-Up (5-10 minutes): Light stretching Gentle Yoga Poses: 20-30 minutes (focus on poses like Cat-Cow, Child’s Pose, and Warrior II) Chair Stretching Routine: 10-15 minutes (hamstring stretch, seated twist, and neck stretches) Cool Down (5-10 minutes): Deep breathing exercises Day 5: Active Recovery Warm-Up (5-10 minutes): Light walking Leisurely Walk or Swim: 30-40 minutes at a comfortable pace Foam Rolling or Gentle Self-Massage: 10-15 minutes Cool Down (5-10 minutes): Stretching, focusing on any tight or sore areas Tips: Listen to Your Body: If you feel pain (not just discomfort), stop the exercise and consult a professional. Stay Hydrated: Drink water before, during, and after your workouts. Modify as Needed: Adjust the intensity or range of motion to suit your comfort and ability level. Consistency: Aim to complete this routine each week for ongoing benefits.