7-day work plan

7-Day Light Workout Plan for 55+ Day 1: Full-Body Mobility & Walking Workout: Neck stretches – 10 seconds each side Shoulder rolls – 15 reps forward & backward Arm circles – 10 reps forward & backward Seated knee lifts – 15 reps per leg Standing leg swings – 10 reps per leg Walking – 30 minutes at a moderate pace Nutrition Plan: Breakfast: Oatmeal with banana & almonds Lunch: Grilled chicken salad with olive oil dressing Dinner: Baked salmon with quinoa & steamed broccoli Snacks: Greek yogurt with berries, handful of walnuts Day 2: Upper Body Strength & Core Workout: Wall push-ups – 12 reps x 2 sets Seated bicep curls (light dumbbells) – 12 reps x 2 sets Seated shoulder press (light dumbbells) – 10 reps x 2 sets Standing side bends – 15 reps per side Seated knee raises – 12 reps x 2 sets Nutrition Plan: Breakfast: Scrambled eggs with whole-grain toast Lunch: Turkey & avocado sandwich on whole-grain bread Dinner: Grilled shrimp with brown rice & sautéed spinach Snacks: Hummus with carrot sticks, protein shake Day 3: Low-Impact Cardio & Balance Training Workout: Step-ups (low step) – 10 reps per leg Seated toe taps – 15 reps per foot Heel-to-toe walk (balance) – 10 steps forward & backward Standing heel raises – 12 reps x 2 sets Walk – 20-30 minutes Nutrition Plan: Breakfast: Greek yogurt with granola & honey Lunch: Grilled chicken wrap with veggies Dinner: Stir-fried tofu with brown rice & mixed vegetables Snacks: Apple slices with peanut butter, cottage cheese Day 4: Lower Body Strength & Core Stability Workout: Chair squats – 10 reps x 2 sets Seated leg lifts – 12 reps per leg Standing hamstring curls – 10 reps per leg Calf raises – 12 reps x 2 sets Seated abdominal twists – 12 reps per side Nutrition Plan: Breakfast: Whole-wheat pancakes with blueberries Lunch: Lentil soup with whole-grain bread Dinner: Baked cod with roasted sweet potatoes & green beans Snacks: Handful of almonds, protein smoothie Day 5: Light Yoga & Flexibility Workout: Seated side stretches – 10 seconds per side Cat-Cow stretch – 10 reps Seated spinal twist – 10 seconds per side Forward bend (seated or standing) – 10 seconds Deep breathing & relaxation – 5 minutes Nutrition Plan: Breakfast: Avocado toast with boiled eggs Lunch: Grilled chicken & quinoa bowl with veggies Dinner: Tuna salad with whole-grain crackers Snacks: Hard-boiled egg, banana with almond butter Day 6: Light Resistance Training & Core Work Workout: Resistance band rows – 12 reps x 2 sets Seated leg presses (using resistance band) – 12 reps x 2 sets Standing side leg raises – 10 reps per leg Seated knee-to-chest – 10 reps x 2 sets Walk – 20 minutes Nutrition Plan: Breakfast: Smoothie with spinach, banana, and protein powder Lunch: Baked chicken breast with brown rice & asparagus Dinner: Vegetable stir-fry with tofu Snacks: Cottage cheese with pineapple, whole almonds Day 7: Active Recovery & Relaxation Workout: Gentle stretching – 10 minutes Deep breathing exercises – 5 minutes Light walk – 15-20 minutes Nutrition Plan: Breakfast: Scrambled eggs with sautéed spinach Lunch: Grilled salmon with couscous and a side salad Dinner: Baked chicken with roasted vegetables Snacks: Greek yogurt with honey, handful of mixed nuts Final Tips: Hydration: Drink at least 8 glasses of water daily Protein Intake: Ensure you get enough lean protein to support muscle recovery Balanced Meals: Focus on fiber, healthy fats, and complex carbs Portion Control: Eat smaller, more frequent meals for steady energy levels